Do You Want Better Sleep?

By EssentialsMAG motivation contributor SASHA KENNEY

Sleeping well directly affects your mental and physical health. In fact, according to research, better sleep is the single contributor to living better, but worryingly sleep deprivation is on the rise. Now that the nights are drawing it, it might be a good time to start paying attention to the quality of our sleep.


How much is enough?

  • Adults need between seven and nine hours of sleep a night.

  • Adults who sleep fewer than six hours a night have a 13% higher mortality risk than adults who sleep at least seven hours.

  • Adults who sleep less than seven hours a day are 30% more likely to be obese than those who sleep for nine hours or more.

Here are some top tips to help you channel your inner sleeping beauty:

Have fixed times for going to sleep and waking up.
This will help your body’s internal clock and improve the quality of your sleep. Choose a bed time you normally feel tired and if you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may have to opt for an earlier bed time.

Avoid caffeine, alcohol and big meals late at night.
You might be surprised to know that caffeine can cause sleep problems up to twelve hours after drinking it! Similarly, while a nightcap may help you relax, it interferes with your sleep cycle once you’re out. Also, for a good night sleep, try to make dinnertime earlier in the evening, avoiding heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Adopt a relaxing night-time routine.
You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.

Reserve your bed for sleeping.
By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep, which makes it easier to wind down at night.

Have a good night everyone!

For more info on quality sleep try:

So, go on, and start a meaningful conversation. Use your body language effectively. And most importantly: Listen to understand, not to reply.

EssentialsMAG motivation contributor is Sasha Kenney, Wellbeing Coach, World Record holder, business owner and Motivational Speaker.

Victoria Lee