Recharge Tip #1: Sleep

For the next three articles I’m going to concentrate on three really great tips to help you to recharge. Now as you know, your body needs time to rest, rejuvenate and recharge. It’s absolutely essential – even when you are eating a healthy balanced diet and getting a good dose of physical exercise.

That’s because when you rest and recharge, your body gets to work to keep healthy. Cells are replaced, viruses and infections are flushed out and your body almost becomes new again.

The first important recharge tip that I will discuss here in this article is sleep.

Why is sleep so important?
Sleep is of critical importance to our physical health and wellbeing and it’s for the following reasons:

When we sleep, our brain recharges: During this time neurons are repaired.
Parts of the brain reset: A fine tuning of synaptic connections happens and the brain will sort information and discard information not needed. It stops us from overloading ourselves.
Our heart and lungs relax: There is a reduction in blood pressure and our heart rate drops.
It gives the body a chance to repair: The body will replace chemicals and repair other parts of the body that need it – muscles, tissues, aging or dead cells.
It can strengthen the immune system
Growth hormone is released during sleep: For children and young adults still growing, the growth hormone is released during sleep.

On the whole, a good quality sleep for the right amount of time refreshes us. We wake up energetic in the morning and ready for action. We also function on all cylinders after a good night sleep.

If we don’t get enough sleep:

We can experience memory loss, slower reaction time, greater stress and irritability.
By losing only one hour of sleep, our chances of having a car accident increase 7-8%.
If we lose 15 minutes of quality sleep, we can lose 15% of efficiency.
Our wellbeing plummets because of greater stress and depression associated with that.

At least 40 million Americans suffer from sleep disorders, with around 60 per cent of adults in America having sleep problems several nights each week.

That’s compared to 69 per cent of children suffering from sleep problems several nights each week.

How to sleep well
Because sleep is so important to our health and wellbeing, I recommend:

Getting into a sleep routine: Do this every day. The same bed time and get up time every day. Even on weekends.
Have a dark room: Light can interrupt your sleep.
Don’t go to bed too hungry or too full: This will stop you from getting the sleep you need. Wait at least three hours after dinner, before sleep.
Make sure you’re comfortable: Make sure your neck and back are comfortable for sleep.
Make sure you maintain your mattress: Turn it over every few months and aim to replace after 5-7 years of using it regularly. Make sure your mattress is comfortable – no sore necks or backs or it might be time to replace it.
Exercise: If you are too sedentary and don’t exercise enough, chances are it’s interfering with your sleep. Regular exercise – at least 3 days per week – will help you have a better quality sleep. Don’t exercise just before bed though!

So there you have it! Tips to help you sleep better and feel much better for it!

In my next article I’ll share my second recharge tip for you.