| Many people struggle today to obtain a good | | | | very early, minimize exposure to bright lights 2 |
| night's sleep. Many reluctantly turn to sleeping pills, | | | | hours before bed time. |
| which we know often have side effects. | | | | 3. Sleep in a totally dark room. If you don't |
| In 1910 we slept on average 4,370 hours of sleep | | | | already have them, purchase black-out curtains. |
| per year or 9-10 hours per night. Today it is 2,555 | | | | 4. Avoid any lights in your bedroom. Even a |
| hours of sleep per year or 7 hours per night. | | | | standby light on an electrical appliance will interrupt |
| (Taken from "Nutrition & Lifestyle Coaching | | | | your sleep. Your body can not differentiate |
| Level II" Programme, C.H.E.K Institute, 2005). | | | | between artificial light and sunshine. When the sun |
| That suggests that the average person has a | | | | is shining, your body is hard-wired to be active. |
| sleep deficit of almost 2,000 hours per year. | | | | 5. Unplug all electrical appliances in your bedroom |
| In evolutionary terms we have developed in sync | | | | including clocks |
| with the seasonal light/dark cycles. Our natural | | | | 6. Eat right for your Metabolic Type especially at |
| rhythms are still the same as they were 10,000 | | | | dinner. This will stabilize your blood sugar levels. |
| years ago. We would rise with the sun at dawn | | | | Low blood sugar is likely to interrupt your sleep. |
| and go to sleep soon after dusk. | | | | 7. Drink plenty of good quality water throughout |
| Whether it is light or dark and the time of day | | | | the day. |
| effects are delicate hormonal balance. Therefore, | | | | 8. Exercise on most days of the week. |
| it is essential we sleep during the dark hours and | | | | 9. Use candles or dimmer lights to reduce Cortisol |
| be active during the lighter hours. | | | | levels. Beware, dimmer switches will increase |
| Coffee, cigarettes, sugar, bright lights and | | | | Electro Magnetic Field (EMF) pollution the more the |
| electrical sockets can disrupt your sleep/wake | | | | light is dimmed. A 'Q-Link' is a good device to help |
| cycles. | | | | protect you against EMF. |
| Also, if you consistently go to bed too late it | | | | 10. You can try listening to relaxing music to |
| entrains the body to do so making it difficult to | | | | unwind. There are many fantastic CDs on the |
| get to sleep at a reasonable time. I suggest to | | | | market. |
| my clients that they slowly phase in earlier bed | | | | 11. Ensure you eat according to your metabolic |
| times. | | | | type and eliminate simple sugars to keep your |
| So What Should You Do To Achieve Better | | | | blood sugar level stable. Unstable blood sugar can |
| Sleep? | | | | cause a loss of sleep. |
| Here are 15 top techniques that have proven to | | | | 12. Avoid the consumption of stimulants after |
| be successful amongst many of my clients: | | | | lunch. Stimulants include coffee, tea, cola drinks, |
| 1. Get to bed by 10-10.30pm and sleep for a | | | | some sports drinks cigarettes and sugar |
| minimum of 8 hours. This allows total recovery | | | | 13. Meditating for 10 minutes or more before you |
| both physically and mentally. Your physical | | | | go to bed can help your mind switch off. |
| recovery takes place between 10pm and 2am. | | | | 14. Tai-Chi, Qi-Gong, or 'Zone' exercises can help |
| Your mental recovery takes place between | | | | to help you to unwind too. |
| 2am-6am. Therefore, the later you leave it to | | | | 15. Toe tapping is another exercise that can help |
| going to bed, the less physical recovery you will | | | | take the focus away from the busy mind. Toe |
| achieve. | | | | Tapping is performed lying down with your heels |
| 2. Try to avoid indoor lighting, computers and | | | | together. You then tap the insides of your big |
| televisions after dark as they will stimulate | | | | toes together as quickly as you possibly can |
| Cortisol release in your body which is your fight or | | | | 200-300 times. This sends blood to your feet and |
| flight hormone. Cortisol will keep you awake. If | | | | away from your brain helping it to relax. |
| you live in a place of the world where it gets dark | | | | Sweet dreams! |