How to stop sleep deprivation is a hot topic right now, we all want and need to improve sleep and it’s especially important in stressful times to know how to get a good night's sleep. You know how important it is to exercise, eat a healthy nutritious diet, practise self-care on a daily basis, but what about sleep and making sure you get 7-8 hours in every night?
You rush through your days trying to achieve as many things as humanly possible whilst consuming too much caffeine and only really stopping when you sit down to eat your evening meal whilst also enjoying a couple of glasses of wine to help you wind down and finally fall into bed after midnight and desperately try to fall asleep knowing that you have to get up again in 6 hours for it all to start again!
You cannot underestimate the power of a good night's sleep and you cannot underestimate the short term and long term damage of sleep deprivation! Getting 7-8 hours every night is essential for you to function at your best, it helps improve your mental health and how you deal with everyday tasks.
If one of your goals is weight loss then getting enough sleep is crucial. When you are sleep deprived your body craves energy and that’s usually in the form of carbs, and we don’t mean the healthy kind, we’re talking crisps, biscuits, cakes, bread and chocolate bars!
When you get a good night's sleep you tend to go towards the healthy foods that nourish and energise your body, not the unhealthy foods that give you an instant sugar high and then 10 minutes later you feel that you need a lie-down.
Well, that’s what we are here for, we want to help you finally get into a routine and show you how to improve your sleep just by making a few small changes to help you stop sleep deprivation.
1. Get into a routine
Make sure you are in bed at the latest 10 pm every night and get up at the same time every morning, even at the weekends. Obviously, if you go out for an evening at the weekend and can’t get to bed until 12pm then take a couple of extra hours in bed the next morning. This will become a habit and after a few weeks, you will start to feel so much better.
2. Go to bed earlier
If you are in bed by 10 pm then start getting ready for bed at around 9.30 pm. Turn the TV off and don’t watch another episode of your favourite TV show, it will still be there tomorrow. Make yourself a chamomile tea or we love Heath & Heather soft and sleepy night time tea. Have a warm shower or bath, spray your bedroom with lavender. All these things will help you fall asleep. You are in your deepest and most restorative sleep between the hours of 10 pm and 2 am, therefore, if you regularly go to sleep in between these times, your body isn’t getting the chance to really rest and repair, which is what sleep is for.
There’s absolutely nothing wrong with enjoying a glass or two, hell we love a good glass of red wine or champagne but using alcohol every night as a sleep aid is not the way to go. Yes, you might feel mellowed out and fall asleep easier as a result, but that sleep isn’t quality sleep and that’s what you need to be able to wake up refreshed and function at your optimum level. Alcohol severely dehydrates your body, so when you wake up you feel groggy and generally crap because of the strain it puts on your brain and chemical processes. We highly recommend that if you are drinking most evenings to stop and enjoy a couple of drinks once or twice a week with water and earlier in the day rather than later at night.
Today, technology and phones are one of the main causes of why people are sleep deprived. Constantly checking your phone throughout the evening and then taking it to bed to look at and then using it as an alarm is horrendous. It’s always there, always switched on and therefore so are you! Your phone should be turned off at least an hour before you go to bed, your brain doesn’t need to consume huge amounts of information before you go to sleep. The emails and notifications will all be there the next day. If you don’t have a landline then turn off all the notifications and just have it as a phone to use for emergencies only... Make sure that you leave your phone in the next room, the hall or downstairs when you go to bed and don’t use it as an alarm clock, take yourself back 10 years and buy yourself a good old fashioned radio alarm clock and when you set your alarm make sure it’s not a buzzer but perhaps Classic FM and not on the hour, just before or just after as the last thing you want in the morning is to wake up to the news.
Finish eating at least 2 hours before you go to bed. Your body needs time to digest the food that you have eaten. Food has a tendency to interfere with our sleep if you eat too late, especially if it’s rich or your portions are on the high side! This is where working with your Circadian Rhythm comes in really handy.
Follow these tips and we can guarantee that you will stop sleep deprivation and not only improve your sleep but seriously increase your wellbeing too.
If you need more in-depth help to ensure you establish consistent and lasting healthy habits where fitness, exercise and wellbeing are concerned, then you'll love our monthly Members' Club which includes all this and much more 💞