How to sleep better

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Dear Chanapions,

It happens to the best of us, the minute we’re ready to hit the pillow and doze off, the unexpected happens we start to crictically think about stuff, which may have little to none interest to us during the day, has a profound effect on us during the night. We become lost in a world of analysing the many possibilites that we can achieve, the creative process begins, providing you with ideas, left, right and centre. However, this has come at an expense. You’ve comprimised your nights sleep due to those wonderful distractions. Come morning you’ll feel frustrated knowing full well you could’ve capitalised on a full nights sleep.

The average adult requires 7.5 – 9 hours of sleep per night to relieve stress and reduce the risk of many chronic diseases. Yet this is the one thing we tend to neglect. By making some minor alterations in your lifestyle can impact significantly on your health, appearance, mood and personality.

We’ve all experienced and possibly encountered that person who has an attitude like they woke up on the wrong side of the bed. I was a victim of one those today and it wasn’t, pleasant at all. So we have compiled a few tips on how to sleep better . We must worn you that it’s going to take time for your biological clock to reset. Therefore, it’s important to know patience, commitment and consistency is the key to overcome insomnia and sleep disruption.

1. Regular bedtime
Choose a time and call it a night. If you’re dead serious about changing your sleeping habits then this is the number one thing you must do and stick with it, be true to yourself.

2. Don’t think
Sounds simple, but it’s easier said than done. Have a notebook beside you, so whatever idea comes bouncing around you can quickly jot it down. My creative process begins at midnight so I’m left in a world of pain knowing that I had all these great ideas only to know by morning I can’t even remember any of them so for me what a waste of time, right!

3. Warm bath
Having a warm bath can relax and ease muscle tension from all the hard work you’ve done during the day.

4. Clean sheets
Don’t be lazy, change your sheets. Clean sheets are the best, as it prepares your mind and body for a good night sleep. Besides sleep hygenie is paramount for those extra zzz’s.

5. Turn it off
Switch it all off this includes mobile phones, television, computer anything with a powerpoint just switch it off..period. We live in such a digital world that we can’t fathom the idea of parting from our devices. Mobile phones are the main culprit so may I suggest putting your phone in the farest place of your home. This way, it’ll require effort of you getting out of bed every time to go and get it.

6. Dark environment
A recent study has found that sleeping with lights on can impact and effect your mental health. The darker the room the better you’ll sleep. So kill the lights Sherlock.

7. Don’t leave your exercise too late
Exercise is important to maintain good health and wellbeing, but leaving it too late will hinder you from falling asleep as your body is now in adrenline mode.

8. Have dinner 3 hours before
Sleeping on a full gut, can be an uncomfortable feeling and disrupt your sleep, so don’t do it. Have dinner 2-3hrs before. This gives your body ample time to digest the food you’ve consumed.

9. Limit drinks
Consuming too much liquid before bedtime is going to be you’re 2 am wake up call. Restrict any liquid during that time.

10. Quit caffeine
Caffeine is a big no, no. So brew your last cup of coffee 4-5 hours before. If coffee isn’t your preferred beverage than this includes all energy drinks. Comprende!

You owe it to yourself and your body. So start repaying your sleep debt by slowly implementing these simple tips in your routine.

Forever Chanapions

 

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