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When you work from 5 am to 5 pm most days, high-quality sleep is the only thing that can keep you going at that pace. The number of hours needed varies for everyone, but I find that I function best with 7 hours, sometimes 6 to 6.5 hours. When I get less sleep, I feel the effects of tiredness throughout my day.
The most important thing for my sleep is consistency. I aim to be in bed by 9:30 pm every night without fail and asleep by 9:45 pm. This ensures that when my alarm goes off at 4:45 am, I'm ready for the day feeling refreshed.
I try to maintain this routine seven days a week to keep my sleep cycle consistent. However, I understand that life can throw curveballs, making it impossible to stick to the routine every night. For instance, if I have an event and end up in bed by 11 pm, I adjust my alarm time accordingly. Rather than compromising on sleep, I prioritise getting my 7 hours by starting my day at 6 am instead.
Other aspects of my sleep routine include avoiding late work sessions or watching TV before bed. The blue light from screens inhibits the body's natural production of melatonin, which affects sleep quality. If necessary, I use blue light blocking glasses to mitigate this effect.
About 30 minutes before bed, I make sure to drink a glass of water with added magnesium, around 350 mg. This aids in sleep and recovery and helps me wind down.
Lastly, I always sleep with the window open. While it may get cold, especially in winter, we tend to sleep better in colder rooms. I aim to keep the temperature between 17-19°C for optimal sleep quality.
Here is a summary of my top tips for a quality sleep:
My Top Tips for Quality Sleep:
- Maintain a consistent sleep schedule, aiming for 7 hours of sleep each night.
- Prioritise winding down before bed by avoiding screens and engaging in relaxing activities.
- Consider using blue light blocking glasses to minimise the impact of screens on melatonin production.
- Stay hydrated by drinking a glass of water with added magnesium about 30 minutes before bed.
- Keep your bedroom cool by sleeping with the window open, aiming for a temperature between 17-19°C for optimal sleep quality.
