Time changes sap our energy. Plan ahead with these 5 tips to get re-energizing sleep now. Guest written by Corey Grenz, MS Exercise Science.
The average person needs 7-8 hours of sleep every night. After you come to that realization (And respect it as humans need sleep) consider doing the following:
1) Try to go to bed/wake up at consistent times each day. According to Matthew Walker PhD, who wrote the book ‘Why We Sleep’ this is the most important change to prioritize.
2) Try to avoid sleeping more than 8 hours. When people try to catch up on sleep on the weekends it is usually due to not following habit #1. The practice of staying up extra late on the weekends and sleeping in is called ‘Social Lag’ by many experts and is nearly as bad as jet lag from traveling over different time zones.
3) Try to avoid having caffeinated beverages after 2 pm. The half life of caffeine is 4-6 hours for most people. Having it later in the day will result in half the initial amount staying in your body 4-6 hours later making it harder to fall asleep.
4) Consider taking naps that are between 10-20 minutes mid day if you need an energy boost later in the day. The practice of Siestas is common in other countries as well as Silicon Valley companies.
5) Set a ‘Sleep Reminder Alarm‘ at night one hour prior to going to bed. This is to remind you to turn off electronic devices, take a warm shower, and plan the next day prior to going to bed.
BONUS) Write down 3-5 things you are grateful for that happened that day. This will have a calming effect on you making falling asleep easier.
