Good afternoon beautiful people,
I am sure you are not surprised to hear that good sleep could add years to your life, but for some it is easier said than done. Believe it or not perfection is not necessary when it comes to sleep.
The American College of Cardiology measured the outcome of good sleep habits and longevity using what they consider is 5 healthy sleep patterns .
1. Sleeping for 7 or 8 hours a night
2. Having difficulty getting to sleep no more than 2 nights a week
3. Having trouble staying asleep no more than 2 nights a week
4. Not using sleep medication
5. Feeling well rested after sleep 5 days a week
Those with all 5 healthy sleep patterns were
30% less likely to die prematurely.
21% less likely to die from heart disease
19% less likely to die from cancer
40% less likely to die from any other cause
compared to someone who had none or only 1 of the 5 sleep qualities.
Men were likely to live 5 year longer if they ticked all 5 boxes, and
women an additional 2.5 years.
The Karolinski institute in Stockholm, studied 600 000 patients and found the highest risk for arterial disease was simply poor sleep.
So how to aid good sleep
1. Drop caffeine after 10am as it stays in the body for 12 hours
2. Go alcohol free for 4 to 5 nights a week. Alcohol makes you feel sleepy but you wake up once its metabolised and sleep far less soundly.
3. Wear blue light glasses if you are on any screens after dusk.
4. Keep the bedroom between 16-19 degrees celsius
5. Turn phones and wifi off at night.
6. Try a lavender or epsom salt bath to aid getting to sleep more easily
7. Journal before sleep to unload the mind onto the page or read a book
8. Avoid sugars, simple white flour, carbs and grains in the evening meal as they convert to sugars to burn for energy keeping us awake.
And finally for those who really want to hack their sleep we are doing a Wim Hof, Nature walk and infra red sauna Saturday 26th August so come join us!
Sweet dreams,
