In this summary, we’ll briefly cover some Top tips for getting a good night sleep.
- Sleep Is Valuable
Stevenson’s first tip is that you need to truly understand the value of sleep. It’s not just about closing your eyes, sleep has a direct impact on your mental, emotional and physical performance. Stevenson explains that a simple lack of sleep can lead to so many health issues such as depression, obesity, and immune deficiencies.
Stevenson encourages us to get outside and experience more sunshine hours every single day. The science behind this explains that light sends direct signals to your organs and a critical hormone gland in your body and encourages you to wake up.
It’s important that you use natural light, sunlight sends a trigger to your body which assists in the regulation of your body clock and allows your bodies production of hormones to be at an ne main optimal level. Maximise sunlight exposure, particularly between the hours of 6:00 and 8:30 am. If you work in an office, get out during the day and go for a walk to get some natural sunlight.
- No Screens At Bedtime
We live in a highly technological world, and its hard to escape the screens. Whether it be your laptop at work, your phone while you’re on the go or your tv set at home, we are constantly looking at screens. And ask yourself this, is the last thing you do before bed every night stare at some form of screen?
- Be Healthy
Another contributing factor to your quality of sleep is interestingly, your weight. It’s important to focus on quality nutrition, getting a good balance of fats, protein and carbohydrates at each meal. Too many carbs will affect your insulin levels, focus on quality fats and proteins for optimal health. ”focus on whole foods and avoid processed food. Avoid food, especially carbs before just bed. Start your day with a good meal – not carbs as this will cause an insulin spike.”
A lot of people associate drinking alcohol with drifting off to sleep quickly, however, the speed at which you fall asleep does not correlate to the quality of your sleep. Stevenson explains that your brain and body don’t completely turn off when you’ve been drinking and you won’t reach the optimal deep sleep state.
- Calm Before Bed
How familiar is the feeling of jumping in to bed and suddenly, your brain shifts into overdrive, planning, thinking, questioning. This can be extremely disruptive to your sleep and will keep you awake longer. Stevenson recommends meditation as a solution not only for sleep but for all areas of your life.