Video: Anna Geary's 5 tips to better sleep and why we need to invest in some quality 'shut eye'
When we think of school we think of many different things, but one in particular stands out, routine, routine, routine. During the summer holidays, our daily routine can go out the window, especially bed time, writes
One of the more important aspects of our health, and one which is often overlooked, is sleep. When we want to feel better we tend to address fitness and food, but sleep should arguably be our first port of call.
The University of Rochester has conducted a series of studies about sleep and found that a sleeping brain is an active brain. In other words, while you are sleeping your brain is busy doing some 'house cleaning', clearing out damaging toxins, as well as 'tidying' memories — formulating new memories and consolidating older memories for easier retrieval.
Chronic sleep loss can be a factor in developing heart disease, obesity, stroke, depression and anxiety. A recent sleep study showed that sleep loss impairs judgement and important aspects of decision-making. Politicians and business leaders, are you listening?
Sleep aside, even if you only get to bed earlier to read a book/magazine/ newspaper, this is a good start. For years, I was only sleeping for six hours a night and I was waking up feeling fine. I was able to get through my day without too many yawns. Being able to function on six hours sleep almost became a badge of honour. I knew the recommended sleep guidelines are around seven or eight hours per night, but knowing is not necessarily doing.
Recently a question was thrown at me: 'Do you want to function or excel?' I was challenged to increase my sleep to 7.5 hours each night for one month — and I can’t resist a challenge. It has made such a difference to my energy levels, my concentration and my eating habits. I don’t think that it’s a coincidence that I have since seen an improvement in these areas.
The latest WHO research shows that sleep deprivation is an international trend with a staggering two-thirds of adults in the developed world not getting enough quality slumber. The question is, do you want to survive or thrive for the new school year ahead? Get those ZZZs in.
Don’t forget to factor in how long it takes you to fall asleep too. If you are like me, you might need to go to bed 40 minutes or so before you can actually nod off.
Tips to help you sleep
1. Leave the phone outside the room. Put the volume on loud so you will hear it if it rings, or if you use it as your alarm (for which you must then get out of bed to switch it off, genius). You don’t need to check your Instagram feed right before you go to sleep, and that email will still be there in the morning.
2. We hear a lot about the effects of the blue light stimulating our brains and keeping us awake, well listen up, because it’s the truth. As a serial phone user, I notice the difference when I force myself to step away from the phone at least an hour before bedtime. Try it! I spoke last week about how it is easier to build new habits than to break old ones. If the phone is by the bed, you can be tempted.
3. Try a 'mind scan'. We all have that last-minute thought that enters our head as we are about to drift off. 'Put the bins out tomorrow' or 'I need to defrost the dinner in the morning'. That thought, if left in your mind, can linger in your subconscious, thus potentially affecting your sleep quality. Leave a pen and paper by your bedside so you can write down anything that comes into your mind, whether it’s a random thought or something for your to do list. That way you can fall asleep knowing you won’t forget anything when you wake up.
4. Try to engage in some light/ moderate exercise, preferably outdoors in the evenings. It will relax your body and mind.If the fresh air can tire children out the same principle will apply for adults. Just make sure the exercise isn’t too strenuous or it may have the opposite effect on your ability to sleep.
5. Fail to prepare, prepare to fail. There is no point getting a quality sleep, if, from the moment you get out of bed, your cortisol (stress) levels soar. Prepack your gym/training bag, have your clothes laid out (ironed if necessary), prepare your food in batches so you can have your lunch and breakfast to hand. It will allow you to ease into your day.
It’s proven that the first 15-30 minutes of your day set the tone for the rest of the day. A good laugh and a deep sleep are the two best cures for almost anything.
Now I need to start practicing what I preach.
Brian Keane
With all the talk about improving sleep patterns, it reminds me of my chat with well-known Irish fitness entrepreneur Brian Keane, available on my Instagram TV (IGTV, username annagcork).
Interestingly, Brian used to be a primary school teacher but followed his passion for fitness and now helps people with their fitness and food goals. He sees sleep an individual thing, and you need to engage in a ‘trial and error’ process to see what specifically works for you.
He also talks about digital detoxes and switching off, which all tie in nicely with sleep. And he points to the small
improvements we can make to enhance our lives.
One of his biggest tips he gave me was not to over-complicate things especially when it comes to food and fitness.
A short but enlightening chat, definitely worth a watch.
