Sleep

One of the biggest obstacles I face when coaching people is getting them to understand the importance of sleep. In today's world of phones, laptops and TV its making it harder and harder for us to switch off. Most people are not getting enough sleep and the minimal amounts we are getting aren't quality hours of sleep.

We should be getting at least 6-8 hours per night but most are getting by on 5-6 hours per night Monday to Thursday and then even less Friday, Saturday and Sunday. We aren't sleeping in our natural circadian rhythms (sleep cycle), the cycle of light and dark that result from the movement of the moon and sun. Even though thousands of years ago humans had the ability to use fire, our activities and sleep schedules were very much in tune with the sun and environment. Whenever light stimulates your skin/eyes, regardless of the source, your brain and hormonal system think it's morning. In response to the light, your hormonal system releases cortisol. Cortisol is an activating hormone that is released in response to stress (light being a form of electromagnetic stress). This activates the body and prepares it for movement, work, or to "wake up". If we are staying up late, sitting on phones, sleeping with lights on and working late into the evening it will keep our stress levels high past sundown, making it harder for your body to release melatonin, natural growth hormone and important immune factors, cutting into your immune systems repair time.

Factors that can disrupt sleep: -Stimulants -Electromagnetic pollution (electrical appliances) -Entertainment

Factors that can help improve sleep: -Going to sleep by 10.00pm -Minimize your exposure to lights before bed. -Sleeping in a darkroom -Drink plenty of water -Unplugging electrical appliances in bedroom -Avoiding stimulants after lunch (caffeine and sugars) -Avoid eating large meals 2-3 hours before bed