How Much Sleep Do You Need?

Put the controller down. Put your phone away. Turn the TV off.

Easier said than done.

But the importance of sleep should not be undervalued.

The first mistake a lot of us make, and is a common narrative in today’s society.

Sleeping is not being lazy!

We live in a modern society which forces us to believe hard work, staying up late and rising before everyone else to gain the advantage.

A term often used by businessman who spend their lives in the ‘Rat Race’.

But in regards to being healthy and actually living for longer..

Not a good idea long term.

Start to think of it differently:

‘When I’m asleep, my muscles are regenerating, growing and becoming stronger’

How Much Sleep Do I Actually Need?

8 hours minimum. Aim for 9. Sometimes 10.

This is supposed to be funny and obviously is not but it is actually true

Studies show having 7 hours sleep for 7 days in a row has the same cognitive and hormonal effects as staying awake for 24 hours.

Side Effects Of Under-Sleeping:

  • Irritability
  • Poor decision making (Less Willpower)
  • Inability to concentrate or focus
  • Harder to engage in meaningful conversation
  • Anxiety
  • Yawning all the time

There a few anomalies that can live off less than that and function well, but not for the general population.

Who hasn’t been there?

Routine is crucial for success. The human body loves a routine.

You know to go to bed at the same time every night and try to wake up at the same time every morning but that can quite often be difficult.

If you want the most from your life, you’ll make the necessary changes to try and implement some sort of sleeping pattern.

Tips For Better Sleep:

  • Blackout the room
  • No screen time before bed
  • Exercise during the day but not 2/3 hours before you are due to go to bed
  • No drinking alcohol or excessive amounts of liquid a few hours before bed
  • No food a few hours before bed
  • Earplugs
  • Bedroom is for sleep and smashing only
  • No caffeine after midday or at all
  • Make sure the room is cool – Window open or just throw the quilt on the floor and get a little blanket
  • Eyemask
  • Journal before bed – Empty your thoughts
  • Sleeping Aids

Stop thinking of sleep as you being lazy.

Re-wire your thinking for it to become the building block and foundation, of becoming the best version of yourself.

When you are asleep, your body recovers and rebuilds itself.

All the new information you have learnt becomes part of your subconscious.

Without a good sleepimg routine, you are negatively affecting any chance you have of an enjoyable and successful lifestyle.

>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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