Do you have trouble falling asleep at night?
Do you have trouble waking up in the morning?
Do you sleep less than 8-9hrs per night?
Do you wake up once or more during the night?
Do you sleep in a room with any light or noise?
Do you wake up feeling tired?
Do you wake up only with an alarm?
Do you go to bed later than 11pm?
Do you get up earlier than 6am?
Do you use medications for sleep?
Analysing your sleep can provide some answers to why you are not achieving your health and fitness goals. One of the biggest obstacles I face when coaching people to optimal health is improving there understanding of the importance of a good nights sleep. People tend to forget that physiologically there are very little differences between modern man and our prehistoric sun-driven ancestors. Therefore if you want to improve the quality of your sleep take a look at these top tips and make some adjustments today.
1. Get to sleep by 10.30pm. Take some time before this to wind down. If needs be get to bed by 10pm.
2. Minimize your exposure to bright lights immediately before going to bed. Use a dimmer switch, a lamp or a low wattage light bulb.
3. Sleep in a room that is completely dark and quiet. If light and noise creeps in consider using an eye mask or ear plugs.
4. Avoid consumption of stimulants including alcohol, sugar and nicotine.
5. Drink plenty of good clean water. Not immediately before bed for obvious reasons!
6. Exercise. Enough said.
7. Unplug all electrical appliances within your room or place them as far away from your bed as possible. This includes TV’s, radios, alarm clocks and probably the worst offender a mobile phone. The electromagnetic field from these items will cause unwanted stimulants.
8. Think about changing you mattress or pillow.
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