The sleep conundrum
As busy professionals, learning to switch off can be very hard at the best of times but getting a good night’s sleep is another matter altogether. I have worked within previous careers and helped many people who struggle to regulate their sleep which can ultimately affect performance.
There are many signs to look out for:
- Struggling to fall asleep at the beginning of the night.
- Waking up frequently in the night
- Putting off going to bed or later than is normal.
- Feeling wired and tired at bedtime
There are also many reasons why this can happen but those that I come across the most are:
- A racing mind
- Stimulants such as energy drinks, caffeine, or alcohol
- Anxiety or stress
- Too much screen time (blue screen syndrome)
- A diet high in sugar and lacking in nutrients
- Lack of routine due to work patterns (late dinners & events)
Not having a regular routine does not just cause fatigue and exhaustion it can initiate other health issues such as:
- Weight gain
- High blood pressure
- Memory and concentration issues
- Low immunity causes regular infections
- Coordination challenges
- Mood swings, depression, anxiety, and paranoia
I am sure we can all relate to some if not all of these. You may have thought that there is no easy way to break this cycle, but I have highlighted my simple top 5 tips below.
1. Cut down on caffeine. Some nutritionists suggest cutting it out altogether, but I know that this can be a big step for many. My suggestion is to not drink any caffeine post 2pm.
2. Reduce alcohol intake. Again, I am a realist and know that for many totally stopping may not be an option at all. Yes, it would be a big benefit to your sleep and many other health positives however, cutting down and moderating how often you drink will see changes very quickly.
3. Exercise during the day. Exercise will help you with sleep, however an evening walk is a great way to start to wind down from a hectic day as it helps to clear your mind. Even 20 minutes after your evening meal will help.
4. Writing a journal. Trying to empty your mind of the day before bed allows you to clear your thoughts. Even writing your to do list for the next day will help you stop working through solutions which can hinder sleep.
5. Adjust your eating patterns. Try not to eat for at least two hours prior to bed as this will allow your body time to digest the food properly. Going to bed too quickly after a meal can cause digestion challenges and cause heartburn, bloating and reflux amongst other issues.
