Get 7-9 hours of sleep each night
The more good quality sleep that you get the better you feel! It’s not always possible but try your best as sleep is the Dog’s B**** to recovery! While you’re asleep your body has the opportunity to assess the damage of the day and restore balance, ideally you should wake up with renewed energy ready to face the day.
Quick Tips for a better night sleep
- Limit caffeine consumption or completely eliminate it if you have sleep issues
- Switch off phone, computers and bright lights late at night ideally by 9pm. This will support the release of the sleep hormone melatonin
- Unwind by watching some comedy, a film or use some of the stress management actives (See below)
- Have an Epsom salt bath. This provides a dose of the calming mineral magnesium, or the supplement ZMA, this will have you sleeping like a baby!
- Establish a routine where you go to bed and get up at the same time each day, even at the weekend. This allows your waking up and sleeping hormones get into a natural pattern.
Perform 10 minutes of active stress management a day
Our bodies are designed to cope with short sharp burst of stress by switching to fight or flight mode, which is fuelled by our stress hormones cortisol and adrenaline.
Historically, this is our survival mode when faced with life threatening experiences.
However, a ticking time bomb for many of us if we spend our entire day in flight or fight mode.
Our stress triggers are travel delays, road rage, computers saying no and ill-mannered people we encounter throughout the day.
While you cannot remove many of these things from your life, you can buffer the impact they have on your health with some activities in stress management each day.
Active stress management
- A minimum of a 10 minutes walk outdoors
- 30 minutes or more workout
- Listening to relaxing music or podcast
- Reading a book
- Calling a understanding friend
- A ten minute power nap
- 10 minutes of slow deep breathing
- Mindful activities like puzzles, colouring, drawing or other craft-based hobbies