Not getting enough sleep? We've asked our wellbeing expert James to give us some tips on how to achieve an amazing night's sleep!
Sleep is the loyal friend that defends you to the end, but if your always too busy for them there’s not much they can do for you
In today's world things are super stimulating especially in a city, life is as much nocturnal as is it early rising and the candle is burnt at both ends. Sleep repairs and rejuvenates cells, it resets hormone levels, it re-charges us cognitively, but at the very minimum we need to be sleeping six hours. Studies show that routinely sleeping below six hours leads to a 12% increased risk of early death so it should be a priority not a burden.
If sleeping a minimum of six hours (7.5 - 8 is ideal) is not possible, a nap during the day will add to the daily total. Anywhere from 30 minutes to 90 minutes will see good result. Exercise in the morning with a good portion of cardiovascular work is one of the most effective tools for inducing quality deep sleep.
Avoiding the obvious like caffeine too late into the afternoon; intense exercise too close to bed is also incredibly stimulating, and a blue light filter is a must for the smartphone, other wise your brain thinks it’s waking up when it should be falling asleep!
James is Personal Trainer and Massage Therapist based in South London. He graduated from Bath University with an honours degree in Sport Health and Fitness Training and holds CYQ and VTCT Level 3 qualifications in Thai Massage Therapy and Personal Training. Passionate about Health and the Body he combines training and movement with therapy and nutrition to enhance health as far as possible. His website is jamestickner.co.uk and follow him on Instagram @jamestickner887