HOLISTIC - Sleep

Shorter your sleep, the shorter your life, according to Sleep authority Matt Walker.

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Overall recovery, cognitive function, and longevity.

One of the greatest things I learnt from good friend and owner of the Recovery Room franchise and company, Dr Peter Fowler, is about the importance of fostering a quality sleep hygiene routine.

He made a great reference to that of us treating ourselves like babies.For the parents out there we will remember watering, feeding, making our children comfortable, warm, relaxed ready for bed, we create routines to ensure quality sleep.

As adults Dr Peter recommends the same. Sleep is so important because it can help us physically heal, recover from illness, deal with stress, solve problems, consolidate memories, and improve motor skills.

A good night's sleep isn't just about how many hours of sleep you get, but also the quality of that sleep

Below is the sleep hygiene routine shared with me 

1. No alcohol or limit alcohol before bed

2. No coffee after midday

3. Power naps must be six hours before bed, and either 20 minutes or less, 45 min or less - no more

4. Eat 2-3 hours before bed (preferably a light dinner), no red meat or pork

5. Luke-warm bath or shower before bed

6. No screens 90 minutes to two hours before bed (consider Blu Blocker glasses)

7. Dim the lights in the house and room and cool room to around 19 degrees 

8. Maintain a sleep routine (timing)

jamiemilnetraining.com