How Much Sleep Do You Need? And Ways To Get Sleep Better

Adam Kite Personal Training How Much Sleep Do You Need?

We all know sleep is essential, and we should be getting between 7-9 hours quality sleep per night. So why are we not getting enough?

My opinion on this is that we are just busy people, we can’t sacrifice doing our jobs, taking care of our family or our social life. But we can get away with a few hours less sleep each week.

We all have times where we have to get by on a few hours less sleep and this is ok (life happens). But the bottom line is if you don't get enough sleep you will eventually suffer.

What is a good night’s sleep?

It sounds funny, but most of us just don’t know what a great nights sleep feels like! Have a look below at how you should feel after a good night's sleep, and compare that with a bad nights sleep.

After a great nights sleep: you will feel rested, your mind will be clear, and you will feel ready to take on the day.

A bad night’s sleep is the opposite: you will feel like you have been up all night wrestling lions, or have gone 12 rounds with Tyson! You wake up feeling on edge, tired or even panicked.

So what can you do?

Have a sleep routine for results

You’ve got a workout routine, to lose fat and be at your best. Now all you need is a sleeping routine to get the a fantastic nights sleep. Use the following tips to make your own sleep routine.

  1. Wake up and go to sleep the same time each night

  2. Turn off all electrical devices (lcd display alarm clocks, or put your phone face down) and make sure the room is pitch black

  3. Make sure your bedroom is cool (Around 65f or18C)

  4. Drink your last coffee before 12pm. Caffeine has a half-life of 6 hours so if you had a coffee at 12:00 it won’t be out of your system until 00:00!

  5. Avoid using a phone/tablet or any electronic device close to sleeping. It disrupts the melatonin production that you need to fall into a deep sleep

  6. Have a hot bath or shower before bed to induce the cooling effect needed for deep sleep

  7. Self-massage with a foam roller or massage ball before bed increases the hormones that relax your body and prepare you to sleep

There you have it! Keep your caffeine under control, get into a routine of going to bed at the same time, Black out your room and use relaxation techniques (deep breathing, massage, hot shows or baths), to get a great night’s sleep.