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MICHELLE KEENAN empowers people and organisations to achieve optimal well-being by providing customised wellness coaching programmes tailored to their unique goals.
Are you one of the 25 per cent of Kiwis who have a chronic sleep problem?
It can be absolutely debilitating for many, with negative impacts on relationships and quality of life, and increased risk of heart disease, depression, and weight gain.
Both quality and quantity of sleep are important, with seven to nine hours being recommended.
If you’re averaging less than this, read on for my top tips to getting a great night’s sleep and waking up feeling fresh and focused.
- Set your sleep schedule. Aim to have a similar bedtime each night, and a similar waking time each morning. Our body clocks need routine to release the right hormones at the right times to help us go to sleep at night, and to feel alert and productive during the day.
- Get daylight exposure first thing. If possible, spend 10 minutes outdoors in the morning light. If it’s still dark when you get up, turn on bright overhead lights, and get some real daylight as soon as you can.
- Move your body. You could combine number three with a 15-minute (or more) walk, or perhaps you prefer to get on your yoga mat or hit the gym. Whether you do it in the morning or later in the day, daily exercise has been shown to significantly improve sleep for chronic insomniacs.
- Slow down in the evening. Aim for quieter, more relaxing activities for 30-60 minutes before bedtime. Turn your phone off, dim the lights, and do something that settles your nervous system. Reading, journaling, gentle yoga, or meditation are all great choices.
- Last, but definitely not least, manage your stress. Change what you can that’s causing stress in your life, and learn techniques like mindfulness to help you settle a busy mind when it’s preventing you from dropping off into dreamland.
