When trying to improve sleep, there are lots
of things you can do to improve your chances of a good night.
They can generally be broken down in to things not to do, things to do, things not to consume and things to consume.
Matthew Walker, author of “Why We Sleep” explains that in sleep research they look at the effect different
methods have over the quality of sleep.
That “good sleep” is based on the macros Quality, Quantity, Regularity and Timing or QQRT which provide a framework for optimising sleep.
We generally feel we’ve had a good nights sleep based on the amount of continuous sleep we’ve had. Sleep trackers are now giving us other information about the quality and types of sleep we’re getting and are making it easier to see for ourselves which habits
have the most impact.
One of the most important habits to make consistent with regard to improving sleep is regularity. That is, going to sleep and waking up at the same time every night.
That becomes harder if you are still going out partying at the weekends, you get social “jet lag”, where you live in a different time zone Friday - Sunday.
Having a little 20 minute Power Nap in the morning / early afternoon
can help get you through the day and not affect the quality of the following evening’s sleep too much.
As always, consistency is the key.
I struggle with going to bed consistency because my Jiu Jitsu class doesn’t finish until 9.30pm then travel home and shower etc takes me through to 10.30pm. I’m generally ramped up from the sparring so have to do some breath work and read a book, often taking lights off till after 11.00pm.
I really feel that the next day.
Friday nights I try to have some grown up time with Fran and watch a film, with the kids being a bit older now, we might not start it until after 8.00pm, leading to another late night.
I’m actually going to set up a smart plug this weekend to switch the TV off at 10.00pm and force the decision to put it back on or watch the rest of the film on Saturday.
If you
are struggling to feel rested from the sleep you are having, take a look at the regularity of your sleep schedule and try to smooth it out.
Darren “regular” Checkley