Building a sustainable rest and sleep practice that rejuvenates and supports you to be a more productive, collaborative and focused is key when studying and learning.
According to sleep experts, if there's something wrong with your sleep, chances are it's affecting something else, causing weight gain, brain fog, or worsening a chronic disease. When trying to get your health in check, sleep should be your number one priority.
As bio individuals, we all need different amounts of sleep per night. As a general indication, however, try to get around 7-9 hours of sleep per night for optimal rest and recovery.
Tips & Tools for a restful night’s sleep:
Nutrition – Eat a well balance diet with a range of protein, healthy fats, fruits and vegetables. Try and avoid having caffeine after 12pm.
Stay hydrated – Ensure you are consuming at least 2 – 2.5 litres of water each day and an additional 0.5 litres for every 30 minutes of high intensity exercise that you participate in.
Exercise - The National Institute of Health recommend that healthy adults should participate in approximately 30 – 40 minutes of focused exercises per day.
Dim the lights – Turn off any unnecessary lights within the house to ensure that your eyes are not exposed to brightness.
Ditch the devices – The blue light produce by our digital screens supresses the body’s natural ability to synthesize melatonin.
Keep it Cool – Our body temperature naturally drops when it’s time to go to sleep. Research has shown that if you sleep in a cooler environment is it easier to fall asleep.
Switch off the mind – Enjoy reading a book or magazine before bed to relax your mind and body.