The importance of good quality sleep
If you're under the illusion that running on 4 hours of sleep is the key to unlocking extra hours in your day, hold onto your sleep masks – this blog is crafted for the brave souls who believe less sleep equals more productivity. Spoiler alert: it doesn't. Consistently snagging less than 6 hours of sleep each night can cast long-term shadows on your health, turning your pursuit of top-notch well-being into a never-ending quest.
Let’s kick things off with the benefits of Quality Sleep.
Immunity – Sleep regenerates the cells needed to protect your body from various diseases and illnesses. Without this, you’ll find yourself suffering that infamous flu all year round.
Memory - Lack of sleep not only impairs your memory but also makes it difficult to learn new things. During sleep, our brain creates connections which helps us to consolidate the day’s events and works through problems we may have encountered.
Mood - Ever noticed after a rough night you’re just that little bit touchy and emotional? Blame it on lack of sleep, causing those unexplained emotional rollercoasters.
Concentration - Quality sleep keeps your focus sharp, making you the master of productivity. Not getting enough sleep means that your brain hasn’t had time to go through this process often leading to lower alertness, less concentration, and impaired judgement.
Energy – It's no secret that quality sleep restores vitality. It's the most natural way to keep up your energy levels, whether you've had a hard workout, an exhausting exam, or just a bad day.
Chronic Diseases - Quality sleep is your secret weapon against diabetes, heart disease, and other chronic diseases. People who don’t get enough sleep have been found to have higher blood sugar levels, increased prevalence of high blood pressure, and higher levels of chemicals linked to inflammatory conditions.
Weight management - Chemicals that signal fullness are off-balance without quality sleep. As a result, you’re more likely to overindulge when you’ve had enough to eat.
Now just saying get some sleep can be easier said than done, so how can one achieve a good quality night’s sleep?
Your bedroom is your Sanctuary – This is not a 24/7 office. If work invades, shut it down at day's end, throw a blanket over it, do whatever it takes to make it disappear. Your bed deserves to be a place of rest, not a battlefield of deadlines. Create a calming environment and try to only hop into bed 5-10 minutes before going to sleep to save this space as the sleeping fortress that it is. Keep your bedroom dark, minimise light from phones or outside.
Same Bedtime, Same Wakeup. Even on Weekends! – The secret to your sleep routine is consistency. Same bedtime, same wakeup, every day. Be loyal to your bed, it’s always there for you when you need it.
The Pre-Sleep wind down – 30 minutes to 1 hour before you want to be snoozing, dim the lights, banish bright screens, and embrace the pre-sleep ritual.
Eliminate stressors – Relax, if stressed, write it down for tomorrow you. If your mind won't quiet down, try background noise like an easy-going podcast or white noise. You could even try some relaxation techniques or practice mindfulness.
Cool Room, Cozy Sleep - Sleep like a hibernating bear in a cool room at 20 degrees Celsius. It's the secret recipe for dreamland perfection.
No Smoking, No Drinking, No Heavy Meals - We're aiming for peaceful slumber, not a late-night circus in your stomach.
Banish the Stimulants – Caffeine and vigorous exercise are bedtime villains making our endorphins go wild, keeping the mind away. Keep them away, and you'll be drifting into dreamland.
Don’t force it - Can't sleep? Get up, keep it dim, embrace a good book. Return to the sleep battlefield in 30 minutes, armed with newfound relaxation.
The Drama of Waking Up at Night - Waking up is normal, we go through sleep cycles every 90 minutes to 3 hours. It's your body’s way of checking for danger. Embrace it, roll over, and go back to dreamland. Your body's way of saying, "All clear, back to Snoozing!"
Prioritize your sleep, and you'll be on the road to a healthier and happier you. If the bedtime villains persist, consult a sleep psychologist. Now, go forth, my fellow dreamers, and conquer the kingdom of Zzz's! Sweet dreams await!
