Sleep.
Sleep is an investment in the energy you need to be effective tomorrow. A good night’s sleep positively affects your mindset, mood, productivity, and overall health.
Sleep is not just sleep – it’s a place for your body to heal and regenerate.
A few nights of lack of sleep can easily fast track you to the middle or top area of the Space Between Triangle – feeling vulnerable, on edge, emotional, overwhelmed, and craving calorie dense foods.
When we experience even just a few nights of sleep deprivation, our levels of hunger and appetite hormones change. This leads to increased hunger and food cravings.
AIM OF HEALTHY SLEEP HABITS AS PART OF THE MEGA SELF FRAMEWORK.
As part of the MEGA SELF framework the primary goal of cultivating good sleep habits is to –
- Improve your mood so that you feel empowered to make positive choices through out your day.
- Increase your energy so that you feel motivated to exercise and prepare healthy foods.
- Help maintain a calmer state of mind so its easier to be in the bottom area of the triangle.
- Increase your space between stimulus and response.
- Reduce your risk of heart disease, high blood pressure and stroke.
- Improve your overall quality of life.
- Reduces stress and allows you to think more clearly at school or work.
- Help you make good decisions and avoid injury.
- Help stabilise chemicals responsible for regulating your appetite so its easier to reach for healthy food.
BENEFITS OF SLEEP AS PART OF THE MEGA SELF FRAMEWORK.
Sleep is incredibly important to your health – physically, emotionally, and mentally.
Here are some sleep benefits that have a positive impact in you stepping into your MEGA healthy SELF.
- Improved immune function.
- Prevent weight gain.
- Better sleep = Better mood.
- Increase overall productivity.
- Increase exercise motivation and performance.
- Greater concentration and memory.
- Aid in the prevention of several diseases including obesity, hypertension, heart disease, diabetes.
Reach out and seek professional support if you are continuing to struggle with falling asleep or staying asleep.
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‘”I personally like to brain dump thoughts and to do lists into my journal before bed. I find that this helps clear my head and it is easier for me to fall asleep. I also like doing a short meditation before going to bed which is around 9.30pm most nights.’
– Michele Sayers
Here are a few positive sleep habits we recommend as part of the MEGA SELF framework.
- Try keeping your bedtime routine as constant as possible. Aiming to get up and go to bed at the same time every night maintains this consistency.
- Aim for between 7 – 9 hours of sleep a night – know what you need as an individual and aim to get this amount of sleep.
- Make your bedroom a comfortable sleep environment.
- Find ways to wind down before bed, such as using relaxation techniques and meditation. This habit can become part of your regular sleep schedule.
- Exercise for at least 30 minutes/day but not too close to your bedtime.
- Avoid consuming caffeine in the afternoon or evening.
- Avoid a heavy meal before bed.
- Use LIGHT to your advantage. Expose yourself to light during the day and limit exposure to bright light or screens before bed. Turn off devices at least 1 hour before bed.
- Find positive ways to release stress and emotional overload.