We all know that sleep is essential. Sleep is imperative for our brain function, mood, energy levels, performance and longevity. Everyone from doctors and scientists to fitness coaches will likely tell you the same thing: sleep is the number one thing for your health. Nutrition and exercise matter as well, but sleep often outranks them in what we should prioritise for our overall well-being.
Think about when you’ve skipped a day or two of exercise or when you’ve had a couple of days of eating poorly. You might feel a little off, not at your best, but when you don’t get enough sleep, the consequences tend to be much more dire. Sleep deprivation can impair your cognition, mood, and stress levels and weaken your immune system. We can’t function properly without sleep!
Despite knowing this, the reality is that a lot of us aren’t practising what we know. According to the Sleep Health Foundation, 39.8% of Australians have poor sleep hygiene. I definitely contributed to this statistic before, and it wasn’t just when I had my newborn. I was staying up late trying to cram everything into the evening, thinking there wasn’t enough time or I would watch another episode instead of turning the telly off after an ep ended or scrolling on my phone, and then end up feeling stressed, eating poorly, and generally crabby, but when I decided to commit to a sleep routine, everything started to shift.
Here are five hacks that’ll really work for me:
1. Stick to a Consistent Sleep Schedule
I go to bed and wake up at the same time every day. This helps regulate my circadian rhythm, and it’s a game changer for feeling rested and refreshed.
2. Set a Cool Temperature
I’ve learned that the optimal temperature for a good night’s sleep is between 15-20°C. It’s comfortable and helps your body sleep better.
3. Reduce Blue Light
Blue light interferes with melatonin production, making it difficult to fall asleep! Limit your screen time to at least one hour before bed so you don’t feel the effects of blue light.
4. Unwind Before Bed
Find a way to unwind before bed that will relax and calm you. I opt for a warm shower, followed by my stringent skincare routine, and then reading a few pages of a good hardcover book – it’s my time to unwind. Sometimes, I’ll do a bit of meditation to clear my mind because, for some reason, my thoughts seem to flood my mind at night.
5. Spend time outside
Getting outside in the morning sun helps regulate your body’s internal clock and sets you up for a better night’s sleep later. Don’t underestimate going for a walk. It honestly, makes me think clearer and feel calmer.
Implementing these simple changes has really helped me feel better, sleep deeper, and become more alert and productive. So, if you’re not prioritising your sleep yet – maybe now’s the time to start!
Disclaimer: This information is provided for general information purposes only. It is not intended as health or medical advice. Please always consult a healthcare professional for advice specific to your situation.