Sleep well!

The best thing you can do for your health is to give yourself a good nights sleep. Sleep well to improve your immune system and overall health.

Sleep is as important to you as food and water, so don’t underestimate your need for sleep. A normal adult needs 7-8 hours of sleep each night. Very few people can manage below this amount of sleep. Ronald Reagan and Margaret Thatcher were famous for not sleeping more than a few hours a night, but both of them developed the ruthless disease of Alzheimer’s. ‘

Routinely sleeping more than six hours a night also improves your immune system, significantly reduces your risk of cancer. So much so, that recently the World Health Organization classified any form of night-time shift work as a probable carcinogen.

A good sleep routine reduces the risk for serious health conditions:

  • Diabetes
  • Cardiovascular diseases
  • Obesity
  • Depression
  • Improves your immune system.

Lack of sleep also makes you want to eat more high calorie food, this has been shown in many medical studies. If you are on a calorie restriction, adequate sleep will help you lose fat instead of muscles during the night.

Enough sleep improves your reaction times and will gives you more. REM sleep and deep sleep are both equally important.

Tips for improved sleep:

  • Keep a strict sleep schedule, even on weekends.
  • Workout but not to close to bedtime – try to finish your workout 2-3 hours before bedtime.
  • Avoid caffeine and nicotine, even chocolate can disturb your sleep.
  • Alcohol will disturb your REM sleep. Try to avoid or consume before bedtime.
  • Avoid a big intake of food or drinks before bedtime.
  • Don’t take naps after 3pm.
  • Find a routine to settle down before bedtime. Create your own evening routine.
  • Take a warm bath.
  • Your bedroom should be dark and cool.
  • Give yourself access to at least 30 min of sunlight a day.