Sleep that knits the ravelled sleeve of care… (if you get enough)

I am surprised how frequently executives I am coaching complain of insufficient sleep or poor quality sleep. They are not alone, I too have my challenges with sleep, routines that are so important to a good night’s sleep are frequently disrupted by overseas travel.? Perhaps your familiar with waking up and feeling robbed of sleep, looking at the prospect of a busy day with energy reserves low and the tank showing empty. Sleep deprivation can seem like torture.

Getting enough sleep is essential for our physical and mental well being. It’s a biological must, so it’s vital that we get sufficient sleep. The question is: how to do this? I have prepared a list of sleep ground rules, from a credible source (my mate Chuck) respect these simple rules and see the improvement. Sweet dreams.??

Sleep ground rules

1. Have a regular sleeping rhythm, teach your body to go to bed and get up at more or less the same time every day, this includes on weekends and holidays.

2. Exercise regularly, we know we should exercise for at least 30 minutes a day, what is less well known is that this should be done no later than 2 – 3 hours before bed.

3. If you nap, restrict this to less than 1 hour and nap before 3:00pm

4. If you struggle to get to sleep and don’t fall asleep after 20 minutes, get up and do something relaxing or boring. Ensure it is nothing too stimulating as this may keep you awake?

5. Maintain a healthy diet but avoid heavy meals before going to bed. Light meals are okay

6. Beds are for sleeping, largely confine it to this activity so that your body will associate your bed with sleep

7. Try to avoid caffeine and nicotine, especially 4 – 6 hours before bed, they are stimulants and will interfere with your sleep

8. Sleep in a dark, ‘device free’ room so no laptops, phones?? or other distracting items. Your room should also be cool

9. Relax before going to bed, to unwind and disengage you can try reading, however avoid computer use to at least an hour before going to bed

10. Avoid alcoholic drinks before going to bed, too much alcohol will rob you of critical REM sleep.

11. Get exposure to sunlight during daylight hours, at least 30 minutes a day, note exposure to morning sunlight is the most effective exposure.

12. Don’t watch the clock, if you have trouble sleeping and watch the clock this is likely to compound your anxiety.

13. Have a bath before going to bed, after you get out the subsequent drop in temperature is likely to make you sleepy

14.Where possible avoid using medicines which can interfere with your sleep

If you respect these simple rules, sleep hygiene will improve, so you can look forward to longer, higher quality sleep. Leaving you free to enjoy the developmental and restorative effects of sleep.

For those of you who need a ‘push start’ and greater incentive to apply these rules (let’s face it respecting rules is not always easy) just remind yourself of the benefits of implementation, these include: improved immunity to colds and flu, improvements in memory, less weight gain, better physical shape, a reduced risk of stroke and heart attack, as well as improvements in well being.

*Source. Adapted from the US National Institute of Health

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