If you read Rangan Chatterjee’s book “The Four Pillar Plan” you will know his thoughts about cutting corners on your sleep and how he feels we are in the middle of a sleep deprivation epidemic.
Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity and should be prescribed by doctors believes Sleep Expert Matthew Walker. The World Health Organisation states Adults need between 7 and 9 hours of sleep each day to feel their best. There is increasing evidence that disturbed sleep contributes to chronic health problems such as Alzheimer’s disease.
Research has shown that the simple tips below can work for optimum sleep.
* the absence of a television, radio or phone in the bedroom
* the elimination of evening caffeine intake
* a daily consistent bedtime
* the absence of late evening exercise. Complete any aerobic exercise before 6pm (or at least 3 hours before bedtime) –particularly HIIT activities
* and the reading of a paper book before sleep
So many of us spend our last daily waking hours scrolling on our phones. The white light from our phones suppresses the bodies ability to produce melatonin required to fall asleep and the regulation of our biological clock. 70% of my own coaching clients previously woke three to four times a night. Introducing a simple sleep routine as part of a Lifestyle Analysis has helped them all achieve optimum sleep.