“Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory … It lowers food cravings. It wards off colds and flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?” -Matthew Walker, author of Why We Sleep .
You may have guessed it—this ‘new treatment’ is sleep.
We know that sleep helps to repair our bodies and minds. It supports our immune systems, releases chemicals that support brain health and helps balance blood sugar levels (so we don’t crave those high calorie foods as often).
When we get enough sleep, we think more clearly and we’re less irritable.
We also know that in our modern world, most adults don’t get enough sleep. Many of us believe that feeling tired is just part of life. From the age of 20, adults need 7-9 hours sleep with some people falling just either side of this range.
Here are 12 science-based tips to help improve sleep health that are easy to add into your day. A good way to start is to focus less on the exact amount of sleep you are getting and focus more on setting up good habits for better quality rest.
• Wake up around the same time every day: a regular pattern helps us sleep better.
• Spend some time outside: Natural morning light sends messages to your brain that help you feel more awake and keep your sleep cycles on track. Try a quick walk.
• A short mindfulness exercises can help if you feel sluggish and sleepy when you wake.
Insight Timer (Progressive Muscle Relaxation and more): insighttimer.com/lnejad/guided-meditations/progressive- muscle-relaxation-for-sleep
Headspace Sleep 101:
Bedtime switching off visualisation:
1-Minute Morning Meditation:
The latest sleep science information was taken from:
The Sleep Health Foundation (Australia), The Sleep Council (UK), The Sleep Charity (UK).