Want to wake up feeling refreshed and energised? Try this!
Want to wake up feeling refreshed and energised?
Let’s start by optimising your sleep!
There are many different things that can affect your sleep but I’m going to keep it simple and give you my top three tips.
◊ Switch off 30-60 minutes before bed
Yes, I mean switching off/avoiding electronics.
There are two reasons for this.
1. Exposure to the blue light emitted by electronics inhibits melatonin production which means that our body doesn’t get the signal that it’s time to sleep throwing off our sleep-wake cycle1-3.
2. When we’re using electronics, even if it’s just mindlessly scrolling our Facebook feed, we’re stimulating our brain. By switching off we give our brain and body a chance to wind down and prepare for sleep4.
◊ Discover your ideal length of sleep
I believe that we all have different sleep requirements (and this will change over our lifetime) so it’s important for you to figure out what’s right for you. This may take some experimentation!
◊ Get curious!
Get curious about why you’re not waking up feeling refreshed and energised. Identifying the things that are affecting your sleep means that you can start making small changes. For example, if you wake up during the night to go to the toilet perhaps you could try having your last drink for the day earlier.
Ready to optimise your sleep and wake up feeling refreshed and energised?
Your Empowered Actions
◊ Switch off/avoid electronics 30-60 minutes before bed.
◊ Discover your ideal length of sleep with some experimentation. Go to bed earlier and see if it makes a difference. Hot tip: pay attention to when you start feeling tired in the evening and honour that by going to bed.
◊ Get curious about why you’re not waking up refreshed and energised. Ask yourself what might be affecting your sleep? And then, what can you do about it?
If you’d like some more personalised suggestions and support when it comes to sleep and energy you can schedule a one-on-one session with me here!
Or if you’d like to uncover what other factors might be affecting your energy why not schedule an “Energy Transformation Discovery Session” with me? It’s free!
“Take what you need and leave the rest”
1. Duffy, J. F. & Czeisler, C. A. Effect of light on human circadian physiology. Sleep Med. Clin. 4, 165–177 (2009).
2. Gooley, J. J. et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J. Clin. Endocrinol. Metab. 96, E463-72 (2011).
3. Figueiro, M. G., Wood, B., Plitnick, B. & Rea, M. S. The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinol. Lett. 32, 158–63 (2011).
4. Sleep.org. How technology impacts sleep quality. Available at: https://sleep.org/articles/ways-technology-affects-sleep/. (Accessed: 22nd August 2017)