Tips to get to sleep
The national institute of health states that 30% of the general population suffers from sleep disruption 10% from daytime impairment dysfunction. At some point in our lives, we have experienced the side effects of poor sleep quality.
You may be one of the lucky people who need only a few hrs sleep each night to function properly. The average amount of sleep needed for optimal performance is 7-8 hrs depending
on the individual.
Sleep is a powerful tool to keep your immune system strong, a lack of sleep impairs the release and production of cytokines. Cytokines are a type of protein that targets infection and inflammation, creating an immune response. According to sleepfoundation.org a chronic lack of sleep can stop the flu vaccine from working.
A Guide to restful sleep
- Know your circadian rhythm – download the app https://mycircadianclock.org/
- Get into a nighttime ritual, eat before 1800hrs when possible,
- Stop your screen time at least 2hrs before bed
- Take a hot magnesium bath before bedtime
- Stop using caffeine after lunch
- Use relaxing herbal teas
- Exercise regularly
- Invest in a high-quality mattress bed linen and pillows
- Sleep with the window open
- Sensory deprivation by using earplugs and blackout blinds