Sleep

We all love a good sleep but no matter how hard and often we try, we just can’t crack it. Here are some simple tips you can try to assist you with building better sleep hygiene…

Explore a regular sleep and wake-up time

Our circadian rhythm (body clock) relies on both natural cues such as light and darkness and heat, which is why it's hard for us to get up straight away at the sound of our alarms. It’s common, that this cue may not align with the natural cues. However, it helps to build a consistent sleep and wake time; our bodies adapt to consistency pretty well, so it will be worth the work. Try not to allow for anything longer than an hr either side, as sleep is quite sensitive to change e.g., staying up later on the weekends can throw you off for the majority of the following week. We are all different, so the amount of sleep can differ, but a good range is to aim for at least 7-8 hrs each night. 

Build a bedtime routine

Your mind and body condition to what you expose them to, so practicing a sequence of activities that help your body wind down and signal your mind that it's bed/sleep time can help you settle into sleep better. For example, I prefer to shower just before bed as it helps me feel relaxed just before bed, I then drink a cup of tea and spend some quality time with my partner and doggo. I do this every night and it helps me wind down for a good night's sleep...most of the time!

Keep your room cool

The heat of your room can help regulate your body temperature, which can help you get a more settled night's rest. If you have the means to, set your AC for the first 1-2 hrs of going to bed or turn on the fan - this may also create some white noise that can also help you doze off.  

Train in the morning or early arvo

The stress of training later in the evening (or close to your bedtime) can keep cortisol (alert hormone) elevated and make it tricky to sleep. So, if possible try and work your sessions, earlier in the day