Fix the day to fix the night

Sleep is very important for our overall health. For my fellow parents, we can remember how tough.. well pretty much everything.. was when our babies were not yet sleeping through the night.

Poor sleep can mean struggling to fall asleep, waking in the night and not falling back asleep easily or simply not getting the deep restorative sleep each night so needed for mental and physical health. All of which means that you are often more tired in the morning than when you went to bed.  

Poor sleep makes for long days filled with fatigue, decreased coordination, impaired judgement, poor mental clarity and increased emotional sensitivity.   

To improve sleep, it is best to start by focusing on the basics of sleep hygiene such as aiming for around 8 hours of sleep each night; going to bed and waking up at the same time, even on the weekends; and sleeping in a cool, dark and quiet room are critical foundational acts for quality sleep. Avoiding screens, stimulating activities and food for 1 to 2 hours before bed are also good practices for restorative sleep. 

 For others, the effort needs to start well before bedtime. The three key daytime activities to promote quality sleep are: 

• Decreasing stress – stress hormones can decrease our sleep hormones leading to struggling to fall asleep and staying asleep through the night. Meditation is one of the best ways to decrease mental stress.  

• Getting outside in the sun, preferably 20 minutes in the morning sun is a simple and enjoyable way to reset your circadian rhythm to promote healthy sleep   

• Exercising, even better if outside, each day is a great way to balance the body’s energy levels for healthy sleep.  

 The lack of certainty and connection together with ever-evolving changes means we each need a good night’s sleep, each and every night. We will be more resilient, adaptable and less focused on negativity with consistent restorative sleep each night.