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Land of Nod

May 31, 2019

Wellness Coach Katie on How to Sleep Well

Just putting into Google ‘how to sleep?’ brings up millions of results and it is a huge topic of debate. There are those who say, ‘Sleep when you’re dead’ and survive on 3 to 4 hours and those who are almost militant about getting their 8+ hours sleep a night. Then there are those who would love to sleep more, but wake up during the night or can’t get to sleep in the first place. A ‘normal’ sleep pattern becomes something that these people aspire to.

There has been a huge amount of research into the healing powers of sleep and the damage lack of sleep can cause. Lack of sleep has now been shown to have causal links to diabetes, heart disease, obesity, dementia, Alzheimer’s disease, and cancer. So perhaps there is some truth to the old saying – ‘sleep on it, you’ll feel better in the morning’!  

Sleep is the way that our body resets and repairs itself. If you don’t give yourself sufficient time to do this, you will literally feel the consequences. We have all experienced being sleep deprived for one reason or another and know how this hugely impacts our mood; how we behave, the energy we have, the food choices we make, and how productive we are.

How much sleep do we need?

It is personal, although the recommended number of hours per night for an ‘average adult’ is between 7 and 9 hours. Do you know what your optimum number of hours of sleep is? Have a think about it.

If you feel you are getting enough sleep, well done you for looking after yourself! If you suspect that you are not getting a sufficient amount of sleep, don’t be too hard on yourself. Instead, start thinking about how you can increase your hours asleep.

A couple of ideas

If you are someone who struggles to go to sleep, try to create a calming sleep routine so you are literally setting yourself up for a good sleep in the same way you would prepare a meal or get ready for a meeting.

Think about the reasons that may be stopping you from getting to sleep or waking you up during the night. Are you anxious about something? Write down what is on your mind so it isn’t just in your head – might sound simple, but can be very helpful!

Did you have a coffee or an energy drink not long before going to bed? If so, you might still be buzzing from the caffeine. Starting tomorrow, cut out caffeine after lunchtime.

What other triggers could be stopping you from enjoying the wonder that is sleep? Your sleeping environment – bedding, light levels, noise, temperature, electronics and anything else that could ‘make or break’ a safe, comfortable place to surrender control & sleep!

One firm recommendation (go on – treat yourself!)

How about you set up a ‘Sleep Meeting’ with yourself one night this week? Block out 7- 9 hours in your diary and commit to it. Notice how you feel after you’ve had a good night’s sleep and think about what you did to create the right environment for yourself.

Sleep well! 

Katie has also written about Sleep Cycles – read it here.

 

Wellness Coach Katie Dyer

Katie helps people with self-transformation – enabling them to think positively about themselves so they create new habits to support their goals. Their thoughts drive their actions and impact their feelings, creating a positive loop. With an outspoken mission to enable people to find balance in their own lives, Katie leads her clients to discover the best versions of themselves, both mentally and physically. Katie believes that both are equally important to our wellbeing enabling us to live life to our full potential.

Instagram: @wellnesscoach_kd, www.wellnesscoachkatie.co.uk

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