Sleep is one of the fundamental aspects that will support a healthy brain and body function and is just as important as eating healthy and exercising regularly.
Sleep is essential because it enables the body to repair and be fit and ready for another day. Getting adequate rest each night will also help prevent excess weight gain, heart disease and decreased illness duration. Research has also identified that it reduces stress, inflammation and enhances your memory and retention rate (which is great, especially when studying).
Our circadian rhythm is our 24-hour internal body clock, which regulates our sleep-wake cycle. Our circadian rhythm plays a fundamental role in our physical, mental, and behavioural changes and typically responses to light and dark. Brain wave activity, hormone production, cell regeneration and other important biological processes are all determined by this cycle.
Getting into a healthy sleep pattern is essential, our bodies thrive off routine, so to support our circadian rhythm, here are simple tips and tools:
Keep hydrated during the day
Eat a nutritious and balanced diet, ensuring that you eat dinner at least 1.5 hours before you go to bed
Reduce your screen time after 8 pm at night, this helps to slow down the brain and relax the body
Enjoy a warm bath or shower before bed to relax the muscles in your body and regulate our body temperature.
Aim to go to bed at roughly the same time each night
Aim to get 7-8 hours of sleep each night.
If you’re someone that struggles to get to sleep each night, consider reading for 10 minutes before going to sleep or do some mindfulness or mediation to relax the mind