A question I regularly ask my clients is how do you sleep?
Do you feel energized?
…or do you wake up every day feeling like death, drowning yourself in coffee just to stay alert?
It’s not normal or healthy to constantly feel lethargic or exhausted. It can also can heavily affect your results from a good exercise and eating regime. Generally, you should aim to feel pretty fresh most days and tiredness is a rarity not the norm. I know it’s not always possible – especially when life gets in the way – but that is the aim.
Most people know what amount of sleep that is for them. For me, it’s 8-9 hrs. Not 7, but 8.
After 3 days of 6-7, I start to feel pretty exhausted and more hungry than normal. This is because our bodies crave sugar when we are tired for energy boosts.
I become more emotional or reactive, more negative, less motivated.
I am less able to lift heavy or even move as much as I would normally do. This causes my energy balance to became way off – I am moving less and potentially eating more. Hence why “tiredness” can seriously effect an otherwise sound exercise and eating regime.
For some people, this 6-7 hour is pretty adequate and their number might be 5 or 6. But being a 5-6hr / night person doesn’t make you a martyr or any more “CEO” /Margret Thatcher/ machine- like than others. It simply means you need more you need more and that you need to prioritize it, don’t beat yourself up and continue struggling on like others you might know.
I challenge you guys to have a little think about what your number per night might be and see how you feel after a solid 7 days of sticking to it…
Even better, here are a few techniques you can use to get yourself into deeper, restful sleep:
- get to bed and wake up at the exact same time (even on the weekend)
- don’t do anything too “mind active” before you go to sleep so you are in a relaxed state. No reading of anything work related, watching screens, scrolling etc etc
- have a warm bath or shower, the cooling down process after these is scientifically proven to make you more sleepy.
- dimming your lights
- keeping your room relatively cool.
- Using “downtime” feature on my iPhone to make sure you don’t use it after bedtime and from the second you wake up
- If you are struggling to sleep, listen to a Headspace app sleep cast to wind down after a particularly stressful day.