Top Tips to Improve Your Sleep

by Steve Halsall

A Celebrity Personal Trainer

The Holy Trinity of energy (good sleep, food and attitude) is underpinned by the one thing we all love most; that being a good night's sleep. Good sleep is something every human being deserves, no matter what age you are, and having a good night's sleep allows for better decision making in all areas throughout the following day. Getting your head down and sleeping well is one of the most important things in anyone's life.

Many studies have concluded that getting the right amount of sleep improves mood, energy, longevity and emotional well-being. Most adults need between 7-9 hours per night but it is the quality of sleep that matters not just the quantity.

Quality sleep also helps with weight loss in that having better energy allows for better food selections and hormones that regulate appetite are more balanced throughout the day. I could go on and on; good sleep means reduced stress, tissue repair and even a better memory.

Working out regularly is something we can all aspire to. Keeping your energy high and your immune system strong are all essential for progress and feeling great.

  

So here are a few tips on getting the most out of your sleep time:

1. Don't work in bed, a bed is for bed things not work things. 

2. Don't watch telly. Yes I hear you groan but your brain needs to slow down at night, not have more things to stimulate it and have to deal with.

3. Sleep with the window open, even in winter, a better supply of oxygen will help for a better deeper sleep. The air in a closed room is inhaled and exhaled repeatedly, leading to higher and higher concentrations of carbon dioxide. When you open the window, you let the carbon dioxide out and allow air with a higher proportion of oxygen in. The oxygen circulates throughout your body, enhancing mind & body efficiency.

4. Make your bed every day. Pull the sheets tight and put the effort in. We spend a third of our lives in bed, so make it as comfortable as possible.

5. Do ten slow breaths when lying down, breath in and out of the nose using a simple counting technique, breath in for five seconds and out for seven.

6. Lastly, if you tense your body up from head to toe for a count of ten and then relax it, you teach the body how to relax. Try this 5 times after your breathing.