Think about it: 30% of our lives we spend sleeping.
Quality sleep is one of the main pillars of longevity - it is of utmost importance for energy, healthy appetite, focus, ageing, hormonal health and even on the immune system. Yet that it is natural doesn't mean it requires no effort.
How to maximise sleep quality for this dreamlike recovery process?
1. Create a sleeping routine. Start getting ready for bed around an hour before you intend to fall asleep: take a warm shower, do breathing exercises or a short yoga sequence, read a book chapter, journal - … gradually slow down.
2. In the meantime, put all gadgets aside (and keep them away for some time after waking up). Perhaps, even go on a walk instead and unwind to tranquil music!
3. Try to have the last meal of the day at least 3 hours before bedtime. It is also beneficial to keep a 12-hour interval between dinner and breakfast to give your digestive system to rest and keep blood sugar at healthy levels.
4. Early bedtime and wakeup always trump sleeping in after staying up late. Research shows that recovery is dependent on the hormone called melatonin. Its concentration in our blood reaches the highest point at around 2 am local time. Hormonal recovery occurs before this time, and by midnight it is preferable to have already slept for an hour or two.
5. Leave the window open for the night if the weather allows. Alternatively, air for an hour before you go to sleep - sleep quality is proven to be best in the 16 to 18 degree range and fresh air can help you fall asleep quicker.
6. Finally, start the day with a short stretch and a glass of water to help your body wake up naturally .
When choosing between a workout to compensate for inactivity or a dinner to compensate for a skipped breakfast, it's almost always better to prioritise sleep. There is no better way or recovery, which is fundamental for health and longevity. Start your health and wellness journey by getting the best of this low-effort method!