Are you Suffering from Sleep Deficit? 15 Tips to get more, better sleep.Dec 13, 2021
December 7, 2021
Are you suffering from Sleep Deficit? 15 Tips to get more, better sleep!
Do you try catching up, but never seem to get ahead?
You‘re not alone!
With almost 40% of Australians reported to experience disturbed or poor sleep, that makes it a BIG deal!
The negative effects of sleep deprivation are well documented.
We know there’s a long list of real health concerns attached to poor sleep: - lack of concentration or focus, poor memory, weakened immunity, higher risk of Type 2 Diabetes and high blood pressure, plus diminished libido and general lethargy are common; and what about relationship issues that can come about because of being tired, snappy and downright irritable?
Most of us are familiar with that feeling of waking up tired at some point and it’s not fun!
Can you remember how good it feels to get a good night’s sleep? How about a week of them?
Not surprisingly, getting more sleep has become a huge component of the habit change strategy for many of my coaching clients! If you’re not getting enough sleep you can’t expect to function at your best, start by setting your intention…decide you want more, better sleep and then get started with these tips gathered over the past year from women just like you!
Let’s get straight into those top 15 shortened tips, in no order by the way, that they’ve loved and had the most success with: -
- Treat yourself to some new sleepwear, show sleep some respect! Throw out the old t-shirts!
- MOVE – not house – your body! You already knew this one! You can use the stairs, park the car further away, walk, run, do yoga? Active-wear/Lycra is entirely optional– just move!
- Tidy your bedroom, it’s amazing the peace that exudes from a decluttered room.
- Reduce the temperature in your bedroom! Cool towels around your wrists and forehead may sound “old-wivesey’ but cooling your body is another way of preparing (tricking) it into thinking it’s time to rest!
- Sticking as close as possible to a regular routine of sleep. This means aim to have a consistent minimum regular number of hours of sleep week in week out. Getting by on 4 hours during the week and then trying to ‘catch up with a 10-hour slumber at the weekend won’t cut it! The same goes for the reverse; if you manage to keep to a healthy routine of sleep during the week but like to trip the light fantastic at the weekend – eventually your body will let you know it doesn’t appreciate it!
- Set your alarm – to GO TO bed…it works!! Select a gentle alarm tone such as chimes or Tibetan bells, this celebrates the peace and calm to come rather than a loud sharp siren or blast often used to wake us up! Aim for a routine around go to and get up times and you may find your body follows and you don’t need the prompt after a while!
- Avoid heavy meals and spicy foods too close to bedtime; allow at least 2 hours for your digestive system to kick in!
- Don’t overdo the powernap! A short 20 – 30 min nap can be a massive boost to your brain function, evidence suggests much more than that can have the opposite effect.
- Cognitive Shuffling – relatively new in terms of research, think of it as a modern-day version of ‘Counting Sheep! Memorising lists of associated words e.g. how many words can you spell beginning with a certain letter, how many brands of car do you know, spelling them out, or try visualising numbers on a blackboard and count backward from 100, 200 or 1000! (If you prefer to stick with sheep, try looking for their individual faces as they jump the fence!)
- Brain Dump - otherwise called scribing/noting/jotting. You can’t action anything on your mind whilst asleep or without rest, so empty what’s in your head and chill!
- Journaling – different than scribing, here’s where you can record your reflections, philosophical thoughts, your wins, your dreams and yes, the things you’re grateful for!
- If you can’t sleep – don’t fight with it! Get up, distract yourself and try again in a while… Your subconscious mind may need re-programming, to disassociate bed with angst!
- Try and get more ‘light’ in your DAY TIME…sunshine or natural daylight is best, but even bright ‘unnatural light can work… Your in-built body clock or circadian rhythm will work better if you make the most of daytime light …and adopt a routine of lowering the lights in the evening and night-time! Sounds like common sense when you see it written down – but it’s surprising how many of us wait ‘til you’re ‘on the way to bed’… before lights out!
- Whilst on the subject of light, we should also be minimising our exposure to “Blue Light” … whilst we may use ‘Screen Time‘ to help unwind for a short time in the evening, the light emitted from our devices such as smartphones and laptops is equally damaging; just when we ought to be winding down – 2 hours is the recommended time frame before sleep - it interferes with our circadian rhythm all over again and tricks our melatonin and other sleep-related hormones into thinking it’s still day time!
- You’ve heard it before! Enjoy your coffee or caffeine in the mornings and shift to floral teas / caffeine-free teas, or better still water in the afternoons! Caffeine can stay in your bloodstream for between 6 and 8 hours! So if you continue with the coffee fixes well into the afternoon you can expect to be ‘wired’ whilst you’re also expecting to go to sleep! (Alcohol comes under this heading – but that is a whole other story!)
Why not start with implementing one or two and see how soon you are getting more or more restful sleep.
Which ones appeal to you?
Why not let me know and take advantage of my FREE holiday gift by emailing me directly at [email protected] …
and I promise to keep you accountable and check in with you in 14 days to see how you’re going!
Hopefully, you’re set up now with some strategies to help you get some timely rest, all ready for the ‘silly busy season’.
As we head towards the end of the year do you feel the days seem to gain speed?
Here’s another question for you…
How many New Year’s Resolutions did you make on January 1st, 2021?
How many did you accomplish?
Check in again soon for my Top 5 Ways to Create Goals You Actually Achieve!