Make your sleep your superpower

How to improve memory? Sleep
How to reduce stress? Sleep
How to improve your immune system? Sleep
How to improve your mental health? Sleep
How to increase your fitness levels? Sleep

Sleep is one of the fundamental aspects of our lives that plays a crucial role in our overall wellbeing. Adequate sleep is essential for maintaining optimal physical health, cognitive function, emotional wellbeing, and overall quality of life but it is severely underprioritized. According to the CDC, one in three adults in the US does not get enough sleep. A lack of sleep impairs cognitive function and attention leading in loss of productivity and accidents. The National Sleep Foundation estimates that sleep deprivation costs the US economy over $400 billion annually. In addition, the World Health Organization reports that around 70% of people with depression also experience sleep problems (e.g. insomnia).

As this week marks sleep awareness week, I encourage you to start with one tip a day to start prioritizing your sleep as your superpower.

1. Stick to a consistent sleep schedule. Establish a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This will help regulate your body’s internal clock

2. View sunlight by going outside within the first hour of waking. If you wake up when the sun is not out yet, you can turn on artificial lights upon waking and go outside once the sun rises.

3. Avoid caffeine (including caffeinated tea or drinks) within 8-10 hours of bedtime. Dr. Matt Walker would even recommend 12-14 hours.

4. Avoid viewing bright lights from 10pm onwards. Try to only use artificial lighting when necessary from 10pm onwards as it can disrupt your circadian system.

5. Try to avoid naps in the day if possible or limit them to less than 90 minutes.

6. If you wake up in the middle of the night and cannot fall back asleep, consider doing a NSDR protocol (search “NSDR” on Youtube).

7. Keep the room you sleep cool and dark if possible. You can use an eye mask if helpful.

   
   Sleep is a vital pillar of our health and wellbeing and by prioritizing how we sleep, we can enhance our overall quality of life and reduce the risk of numerous health problems. Small changes can make a huge difference so start with one tip a day and reap the benefits of sleep.