The importance of sleep

There are four ways we need to look after ourselves physically - we need to get enough of the right food, water, exercise and sleep. Sleep is often the one that is ignored.

This episode is is part 1 of a 2-parter – talking about sleep and rest.

Rest is more than just sleep at night. Most of us are aware that we need enough sleep (which doesn’t mean we get enough!), but too many of us go hell for leather during the day, without giving in to our body’s need for rest. And I don’t mean a quick nap – although I’m certainly not averse to that!

A lack of sleep is debilitating to our mental and physical health, and in most cases, poor sleep behaviour is an individual choice. Not getting enough sleep is like being in a permanent state of jetlag, and those of us who travel know how awful that feels!

Four out of ten Australian’s don’t get enough sleep (on average we get 6.5 hours a night, with 12 per cent of us having 5.5 hours or less) and 20 per cent of us suffer from excessive daytime sleepiness.

The costs of this lack of sleep are high – it significantly reduces workplace productivity, costs the Australian economy $66.3 billion per year and can lead directly to work-related accidents and fatalities.

What causes our lack of sleep? Our inability to manage our time with technology is partly to blame – Netflix is a biggie.

If you’re tired all the time but believe you’re getting enough sleep, then see your doctor, as you could have a serious sleep disorder such as sleep apnoea.

A lot of people have a morning routine, but do you also have a night-time routine? The benefits of a night-time routine are that it can help you wind down from the day so you fall asleep more quickly and have a more restful and better quality sleep.

Tips to help you get more sleep – suggestions for a night-time routine

· Go to bed earlier so you can aim for 7-8 hours a night

· Set consistent times for going to bed and getting up

· Don’t drink caffeine in the afternoon or immediately before going to bed – try herbal tea instead

· Try and limit the amount of alcohol you consume

· Reduce the blue light exposure from screens in the evening

· Turn off the TV an hour or two before going to bed

· Have a warm bath or shower

· Make sure your mattress and pillow is comfortable

· Make sure your bedroom had adequate ventilation and is a comfortable temperature

· Be organised for the following day

· Encourage your partner not to snore!

Getting enough rest isn’t only about enough sleep. We need to make sure we give our brains time to rest during the day.

However I’m going to talk more about this in my next solo episode! What does your night time routine look like? Do you even have one?

I’d love to know. You can connect with me on LinkedIn or twitter or Instagram using the hashtag #thisconnectedlife and tagging me @melkettle

If you would like to be more connectable, or have a more connectable team, please get in touch.