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Sleep Easy

Are you getting enough good quality sleep?

The recommended daily amount of uninterrupted sleep for a full-grown adult is 8 hours per night. If you are a teenager you’re more likely to need nearer 10 hours.


Sleep disorders plague our culture, from sleep deprivation (less than 7 hours sleep on a regular basis), interrupted sleep (having to get up to pee!), to lying awake worrying and fretting about past or future events. As well as general feelings of tiredness, not getting enough sleep causes some serious problems. Lack of sleep makes you more prone to diseases such as high blood pressure, obesity, diabetes and heart disease, as well as being more accident prone. I read an American study which deemed that someone who sleep deprived is as dangerous as a drunk behind the wheel of a car!


So, what to do?

· You could start with being deliberate about bedtime. Make a plan to be in bed and ready for sleep by 10pm. Yoga’s sister science Ayurveda (translated as the science of life) tells us that going to bed before 10pm gives you the best chance of good, deep, nourishing sleep.

· Try reducing your caffeine intake and move your favourite cuppa to the early part of the day. Caffeine is a stimulant and therefore wakes you up! If your sleep is particularly bad, you might choose to cut out caffeine altogether.

· Switch off your devices, phone/iPad/TV, by 8pm (shocking I know!) The ‘blue light emitted by our devices communicates to our brains that it’s morning and restrains the release of melatonin, the hormone that manages our circadian rhythms. That makes it much harder to fall asleep and stay asleep.

· It’s a good idea to eat your last morsel of food before 6 or 7pm. Having at least 3 hours between your last meal and bedtime, allows the food to move from your stomach to your small intestine for absorption and processing.


Let me know how your sleep is after trying some of these suggestions.


Sleep easy.


Love

Clare x

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© 2020 by ClareCare. 

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