Good morning to you all. I hope you’re well rested and ready to watch the world from behind your barricaded bars. During these times, when everyone is doing free advertising for a beer brand, people are telling one to wash one’s hands often and for heaven’s sake, don’t cough when you’re in a public place.
We are told to keep our immune systems strong and this makes sense. (a beer virus is easier to combat when you've got an arsenal of defence systems to call on)I have a secret weapon for you, and it can be found in the vicinity of your pillow. You see, there is a direct correlation between a strong immune system and the amount of time you’re spending on your pillow.
Some facts about sleep Ariana Huffington just wrote a book, “The Sleep Revolution” citing that we are in the midst of a sleep deprivation crisis, with profound consequences to our health, our job performance, our relationships and our happiness. What we need is nothing short of a sleep revolution: only by renewing our relationship with sleep can we take back control of our lives.
Phrases such as “I’ll sleep when I’m dead” and “you snooze, you loose” have permeated into our society.If you are getting less than 7 hours of sleep a night, then you will literally have a shorter life span.When we sleep, the body attends to the dishes. - This means, that general maintenance tasks are attended to by the body. Your brain is able to process the experiences of the day into the correct categories and place it on the right shelves. - so to speak. It’s important to know that the brain activity does not slow down when you’re asleep. It’s simply busy with the all-important task of closing the loops while your eyes are closed. When you wake up and feel rested, it’s an indication that house-keeping has been there and that you’re ready to pile a whole new lot of dishes into your consciousness.
The interruption of sleep and poor sleep will increase your stress hormone, Cortisol and will literally make you fat.Researchers at the University of Chicago found that dieters who rested well, lost more fat. - 56% more fat lost than those who slept poorly.Cortisol is one of the power players of the hormone game. - Simply put, - if you mess with Cortisol, it will fuck you up! Cortisol is tied to your fight or flight response, and the occasional surge, while at gym, can assist in lifting more weight. - but as with most things, the poison lies in the dose. Cortisol levels can rise due to stress. When you’re lying in bed at night, thinking about stressful things and even eating the wrong foods, can raise your cortisol levels, which in the long run, translates to disease and premature aging.Poor sleep will elevate your cortisol levels and the vicious cycle begins because you produce more cortisol during the stress of not sleeping and - you guessed it…you sleep less.Poor quality sleep will also drop your testosterone levels by as much as 20%. Have you ever woken up, feeling moody, less vigorous? Your T levels will be at their lowest from late afternoon to early evening, which is when you are probably looking to get into some “petting’ - Poor sleep can be the culprit for lackluster innings with your partner.So while I’d love for you to get 8 hours of sleep, I would settle for improving the quality of your rest.
Here is a list of tips, which will ensure that your get those ZZZZZ’sDisconnect your devices and gently escort them out of the bedroom.
Take a hot bath with Epsom salts before bed to calm your mind and body. - Treat this as a ritual to make the transition into dreamland.
Change into your favourite PJ’s. - This ritual will announce that it’s time to shut down the systems.
Keep your bedroom dark and cool. - As Natalie Dautovich, an environmental scholar at the National Sleep Foundation, said, a small drop in body temperature can prompt sleep signals to our brains: “We know that a cool bedroom environment is key to getting a good night’s sleep. We also know there are a lot of positive associations between fresh air and relaxation, and when we feel relaxed and comfortable in our environment, we’re more likely to feel sleepy.”
Avoid Coffee or other caffeine after 2pm - Yes, but coffee keeps me awake… - exactly why you want to abstain from the vicious cycle. I love coffee, but I love my sleep more. Your bed is for sleep and sex only - Also worth mentioning: Getting more sleep can lead to getting more sex, at least for women, according to a 2015 study. Researchers measured the duration of women’s sleep and compared it to their level of sexual desire the next day. They found that every additional hour of sleep brought with it a 14% rise in the likelihood of having some kind of sexual activity with her partner.
Lastly - Sleep next to your partner, and make sure you touch. But it doesn’t just matter whether you sleep next to your partner or in separate beds altogether – how close you are matters too. 85% of those who slept less than an inch apart reported to be happy in their relationship. This percentage kept decreasing the further apart people slept. So if you and your partner usually sleep quite far apart, give moving closer a try and see if it makes you happier and sleep better. In the end, the latter is still the most important, so if you just can’t fall asleep while hugging, don’t feel bad for sleeping back to back as usual.
Here’s a pre-bed cocktail that I have been taking, which works like a tranquilliserHoney and AVC
- Stir a tablespoon of honey and 2 tablespoons of apple cider vinegar into a cup of hot water.So, with a world gone crazy out there, you need to take stock of the stress around you.
There are things you can do, to stay healthy and strong, and know that great sleep will make you stronger, and put you in a better mood to face what life has to throw at you.Chat soon