Here at Grana, we’re always talking about a healthy balanced lifestyle expounding the need for a work / life balance, in physical fitness, mental health, in the office and at play. But what about SLEEP? A truly balanced life shouldn’t ever be without a good night of it.
So here are our suggestions on the best way to take care of your zzzzzz’s!
First: Sort your ENVIRONMENT
Let’s start with the foundations. Are you down with your mattress, pillows and bed situation? Are they comfortable and to your liking?
With those in place, make sure you keep the haven that is your bed only for sleep and sex. No hangover pizza stains on your duvet, and try to keep Netflix for the couch, before you chill (or heat up) between the sheets.
When the sun goes down and the moon comes up, make sure your bedroom is a cool, low-lit sanctuary of quiet and calm.
Next: Know your BODY CLOCK
Also known as your circadian rhythm, this is the system that regulates your sleeping and waking times. Brain wave activity, hormone production, cell regeneration and other biological activities are all linked to this daily cycle. It’s mostly governed by hormones; but outside factors like light and dark can also make an impact on it. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. The opposite happens when the birds start singing and the sun comes up; the light touching your eyes tell your body that it’s time to rise and shine.
STOP hitting snooze! Let go of the notion that the sleep that you get between your first alarm at 7.30am and the dreaded second alarm at 7.45am counts as quality rest time – all it’s doing is interrupting your REM sleep, messing up your rhythms and driving your partner completely insane. Why not just give waking up at 7.45am a clean shot, and put an end to the torture?
Get back to basics and consider this a nudge to stop relying on your phone. Instead, pay attention to the oldest alarm clock in the world: the SUN.
After that: Control your ROUTINE
It’s not always possible, and yes, life happens, but we’re going to say what you already know:
- No coffee in the afternoon
- No heavy late night meals
- Getting your heart rate up in the form of exercise will help you sleep better, but not too close to bedtime
Try to be consistent with the time you go to sleep and wake up. Set an alarm to remind you to go to sleep, rather than binge watching series so late into the night, that the morning comes as a rude surprise..
When your alarm goes off for bedtime, it’s time to power down. Take a bath, slip into your new silk PJs and perhaps do a little bit of light reading from a book – NOT scrolling your phone or iPad. Hey, you could even try getting someone to read to you! After slipping under the covers, take some deep breaths to help calm your body and mind and zzzzzz……