Hey! – Rob here 👋🏼
Your Daily Health Fix today is about …
Sleep
Here’s the thing. Sometimes we just need a reminder about the obvious things. And that’s what we’re going to do today.
You already know that you should be getting more sleep. But why aren’t you? . . .
Most of us know how much better we feel when we sleep well, but just incase you weren’t sure why, did you know that –
Lacking sleep is causally related to mental health conditions. By prioritising a consistent sleep schedule, you can fend off stress, anxiety, depression, PTSD and psychosis.
Regardless of rest time while awake, without sleep, the body can’t repair itself. A minimum of 7hrs is essential for post activity recovery, but perhaps more importantly, for fending off disease.
You cannot build up a ‘sleep bank’, and sleep debts are not recoverable hour for hour. Physiologically speaking, just one night of sleep disruption can take over a week to recover from.
Sleep is essential for maintaining cognitive performance. So if you want to stay sharp for work or study, guard your sleep time preciously.
Being a night owl is largely a fallacy. While there is a genetic link between people that are more likely to stay up late, it’s also true that these people function best when maintaining a disciplined diurnal routine.
There’s a two way relationship between sleep and metabolic health. For example, if you don’t sleep well, you’re more likely to be overweight or have metabolic dysfunction. At the same time, if you don’t eat well (clean), you’re more likely to suffer worsened sleep quality.
So to round out today’s reminder, do this. . .
Commit to a set wake-up time, get sunlight in your eyes first thing, or use cold exposure to keep your circadian rhythm in sync. Don’t use the snooze button – Ever.
Treat sleep as sacred, so be strict about bed time too, reducing light exposure in the hours before bed, and not letting anything get in your way of bed time.
Eat your last meal at least 4 hours before lights out. Sleep is about recovery, so you don’t want your body to be too busy with digestion.
To allow for at least 7-8 hours sleep, be sure to be in bed well before you need to fall asleep.
I hope this timely reminder motivates you to be in bed on time tonight, and helps you re-prioritise one of the most simple and accessible tenets that will help you maintain optimal health and performance.
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
Rob
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