SLEEP

This weekend I have had a REVELATION.

I have always been very conscious of my sleep, having been tired for what feels like most of my life thanks to an (at some point bad enough to be medicated) underactive thyroid and hypermobile joints I have made sleep a priority for the past few years.

This weekend though, I read an article in National Geographic (find it here: https://www.nationalgeographic.com/magazine/2018/08/science-of-sleep/ ) as well as listening to a couple of podcasts.  One- Fit and Fearless (although I'm not a huge fan of the name) is a regular for me, particularly whilst on a slow run as it gives some useful information on various health topics in an easy to stomach 30-40 minutes. The other- The Joe Rogan Experience, is not one I've come across before but I've seen this particular episode recommended on various social media accounts (both linked at bottom of page).  I've also this morning been pointed towards Dr Kirk Parsley (I'm listening to an interview with him as I type) who also has a lot of interesting things to say on the subject and there have been many moments where I have thought 'ahhh THAT'S why I do that!' during this information gathering.

Essentially, there are a few really interesting (and important) takeaways from all of these articles/ conversations which I am going to try to integrate into my life a little more

1) Getting some natural daylight in the morning is important

This helps to regulate your circadian rhythm and encourages your body to learn when is day and when is night to help sleep

2) 7-8 hours sleep is the MINIMUM you should get each night. 

Not 7-8 hours in bed, ASLEEP

3) Have a bedtime routine

Just like you would for children; a hot bath helps (reduces your core body temperature which helps you get to sleep), turn of all tech 90 minutes before bed)

4) Lower your stress levels

Stress impacts on the quality of sleep you can get- this includes overtraining and causing inflammation through poor food choices

5) Take some me- time

Each day take a minimum of 15-20 minutes to yourself.  This could be a massage, a walk, anything which allows your brain to switch off.  This helps you to concentrate better and be more creative (I actually went to a really interesting talk on boredom and its link to creativity at Cheltenham Science Festival this year which supports this idea). Again, avoid tech as this can be over stimulating

6) Go caffeine free in the afternoons

I don't have caffeine at all unless I am absolutely desperate but avoiding caffeine especially after midday is important as it can stay in your system and disrupt your sleep

I don't think these will be difficult tweaks for me- getting into a routine where I turn off my phone much earlier before bed shouldn't be too difficult, but I will have to prioritise getting outside in the morning as too often its just going from my house to the car and then from there into my office (much like many other people I imagine!).  There are lots of benefits to getting more sleep which you will find out about if you listen to the podcasts but main benefits include: REM sleep aids the removal of the chemical which is a major cause of Alzheimer's disease, lack of sleep can cause individuals to become pre-diabetic as it raises blood sugar levels, lack of sleep causes you to eat more, it causes your serotonin levels to decrease which can lead to depression, you are able to solve problems and make connections whilst you sleep, you learn whilst you sleep (both physical skills and connecting memories)- which is why you should never go to sleep until an argument is resolved or you have had time to process a traumatic experience and lack of sleep can slow your reactions so much so that you don't react- changing to a later school start time in the US led to a decrease in fatal car accidents by over 150%.

I am off for a walk outside now to make sure I get some good sleep tonight!