Sleep is central to health and performance for all populations.
If you want to take better care of yourself and strive for high performance in whatever industry you work in then start by creating a consistent sleep routine and making this a priority.
It is widely accepted that adults need 7 to 9 hours of sleep per night. Research studies have shown that two-thirds or all adults in developed nations are not getting enough sleep.
So why is sleep so important and what happens to our bodies when we do get enough sleep? (1)
- Enhanced immune function and disease resistance
- Increased energy and strength
- Enhanced blood glucose regulation
- Increased focus and creativity
- Enhanced memory and ability to learn complex skills
- Increased physical performance levels
- Decreased risk of injury
- Improves management of stress and anxiety
So how can I improve my sleep? Well through proper sleep hygiene through behaviour and habits (2)
- Aim for 7-9 hours sleep per night (not necessarily time spent in bed)
- Maintaining consistent wake time
- Maintaining consistent sleep time
- Engage in regular exercise
- Adopting regular bedtime routine (i.e mediation/diaphragmatic breathing drills with the use of nasal strips)
- Avoiding late consumption of caffeine, alcohol and heavy meals
References Walker, M. (2018). Why we sleep: The new science of sleep and dreams. Penguin Books. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005