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Putting an end to sleep debt: Simple steps to getting a good night’s rest

Have you ever set your alarm clock for 6am only to hit snooze and sleep until 8am?

You think, "Great, I got an extra two hours of sleep!", but then you feel sleepy during the day, foggy. Your mind wanders, and you find it hard to focus.

Insufficient and poor-quality sleep is an under-reported public health epidemic. We’ve all heard how important a good night’s sleep is, but many of us place it way down the list of importance when it comes to our health and wellbeing.

But not getting enough quality sleep is a serious matter that deserves our full attention.

Being aware of the significance of sleep to your overall health is the first - and critical - step towards better physical and mental wellbeing.

Here are three reasons you should give attention to your sleep quality:

1. Prevent burnout

Microsoft’s latest report found that 62% of Australian employees are experiencing burnout - the most in the world! Using sleep quality as a risk indicator of burnout can help decrease this number. When your sleep quality improves, your brain performance, mood and overall health does too, helping to prevent burnout. If you feel like you're on the cusp of burnout, take a look at your sleep quality and make changes now.

2. Maintain a healthy weight and wellbeing

Lack of sleep can change the way you use your energy. When you don’t get enough sleep, your body finds another way to sustain your energy levels throughout the day. Most often than not, it gets it from food. You tend to eat more when you sleep less. This is what links insufficient sleep to obesity. Getting an ample amount of quality sleep will help to rebalance your body.

3. Feel more energised during the day

You can reduce tiredness and fatigue by checking the amount and quality of sleep you get every night. Sleep is essential in keeping your cognitive processes active, and keeping your mind active will help you perform better during the day. A simple tweak to your sleeping schedule can boost productivity to help you achieve your long-term goals.

Here are 3 simple tips for increasing the quality of your sleep:

1. Set consistent bedtime and wake-up times

Are you consistently going to bed and waking up at the same time every day, even on the weekends? When you create a consistent sleeping schedule, the quality of your sleep improves. It may take a few weeks to get into the habit, but it will make an incredible difference to the way you think and feel throughout the day. Although it may be tempting to 'catch up' on sleep on the weekend, this won't necessarily balance a sleep deficit so keep the schedule going on the weekend.

2. Refrain from using electronic devices before sleeping

Melatonin is a natural hormone that helps you prepare for sleep. Studies have shown that radiation from your gadgets suppresses the production of melatonin. This explains why most people find it hard to get to sleep at night after scrolling on their phone, watching TV or gaming. Instead of winding down, you tend to become more alert.

Set aside an hour before bedtime for relaxing activities such as meditation, breathwork and journaling. To avoid distractions, keep all electronics outside your bedroom... yep, even the TV!

3. Make sure you move

It’s easier to get to sleep when you’re tired and your mind is still. One way to ensure this is through exercise/movement. Recent research indicates that exercise decreases sleep complaints and insomnia in patients, and the effects of aerobic exercise on sleep appear to be similar to those of sleeping pills! Engaging in at least 30 minutes of moderate aerobic activity per day will make a big difference in your sleep quality. This could be as simple as a brisk walk.

Remember, making changes takes time so be patient. By starting today, you'll be able to look back in a month and already see an improvement.

So, if not now, when? Take charge today!

Book a FREE 45-minute Discovery Call with us to discover how we can help you transform your life with a few simple tools.


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