Live Longer Habits

Many people face the challenge of chronic fatigue, often marked by frequent yawning, eye rubbing, and a longing for sleep during the day, only to find themselves tossing and turning at night. In our fast-paced, always-connected world, this struggle is becoming increasingly prevalent, leading to a significant lack of restful sleep. 

Research by Aviva reveals that around one in three individuals in the UK grapple with insomnia, while two-thirds of adults experience disrupted sleep, and nearly half do not achieve the restorative rest they deserve. To shed light on these widespread sleep challenges and explore empowering solutions, we turned to Jane Ollis, a medical biochemist, environmental scientist, and the inspiring founder of MindSpire. She has identified seven key factors contributing to persistent tiredness and offers uplifting strategies to enhance sleep quality. 

Elevated Cortisol Levels

Cortisol, often referred to as the body's stress hormone, can rise during challenging times, throwing off our sleep-wake cycle. Ollis encourages us to embrace deep breathing or meditation before bedtime, allowing us to lower cortisol levels and invite relaxation into our lives. 

High Anxiety Levels

Anxiety can keep our minds racing at night, replaying worries and thoughts about the future. To combat this, Ollis suggests jotting down our concerns or crafting a to-do list before sleep, helping to clear mental clutter and create space for peace. 

Hormonal Fluctuations

Hormonal changes during menstrual cycles or menopause can impact our sleep. Ollis highlights the importance of maintaining a cool sleeping environment, wearing breathable clothing, and establishing a soothing bedtime routine to counteract these effects and promote restful sleep. 

Sedentary Lifestyle

Many of us find ourselves sitting for long periods, which can hinder our sleep quality. By integrating regular movement into our day—whether through stretching or taking brisk walks during breaks—we can enhance our sleep. Moderate aerobic exercise is particularly beneficial, promoting deeper sleep and lifting our spirits. 

Excessive Blue Light Exposure

The blue light emitted by screens can disrupt our natural sleep cycle by delaying the release of melatonin. Ollis advises us to unplug from screens at least an hour before bedtime and to embrace warm lighting. In the morning, basking in natural light can beautifully reset our body clock. 

Late-Night Eating

Eating too close to bedtime can interfere with our sleep, as our bodies focus on digestion. Ollis recommends finishing meals a few hours before sleep, allowing our bodies to transition into rest mode, which can lead to more peaceful nights. 

Lack of a Consistent Sleep Routine

Establishing a regular sleep schedule is vital for training our circadian rhythm. Ollis emphasizes the power of going to bed and waking up at the same times each day, alongside creating a calming bedtime routine and a restful sleep environment. 

By addressing these factors, we can significantly enhance our sleep quality and overall well-being. Let’s take action to reclaim our nights and energize our days, embracing the vibrant lives we are meant to lead!

Source: msn.com