Why We Sleep? The Benefits to Your Health and 12 Steps to Improve Your Sleep!

Send us Fan MailWelcome back to Let's Talk Health with Mairi! This is episode 30!! I have been doing the podcast for almost 7 months! Can you believe it?! A little bit of a change of plan for this week's podcast (find out more in the podcast). This week I'll be doing the book review of ''Why We Sleep?" by Matthew Walker. A fascinating and incredibly important book educating us on the importance of sleep. I wanted to get this information out to you and fast as it is vital. Jacob will be coming on next week to talk about AMFMH and the ironman he completed last Sunday! If you struggle to sleep or want to learn more about sleep and how to improve it, this podcast is for you! You will be shocked and fascinated by what Walker discusses in this book. Sleep and most importantly good quality sleep is fundamental for good health and living a long, healthy life. Link to by this book ( I would highly recommend reading this in full - there is so much amazing facts and discussions in this book.)  https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760/ref=asc_df_0141983760/?tag=googshopuk-21&linkCode=df0&hvadid=310834580283&hvpos=&hvnetw=g&hvrand=10401039924029548272&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1007358&hvtargid=pla-395333668264&psc=1&th=1&psc=1Get in touch with me :)Email: [email protected]: mazzag57 The 12 Steps for Healthy Sleep (for your reference - screenshot or copy to help you with your sleep): 1. Stick to a sleep schedule.  Go to bed at the same time and wake up at the same time every day. We have a hard time adjusting to different sleep times and this can impair your sleep. 2. Exercise is amazing but not before bed or late in the day. It is important to get at least 30 minutes of exercise every day but no later than 2-3 hours before bed. 3. Avoid caffeine and nicotine. These substances are stimulants and will impair your sleep.4. Avoid alcohol or drink in moderation and not before bed. This can result in lighter sleep and less REM sleep.5. Avoid large meals or beverages before bed. This can interfere with sleep and cause frequent waking throughout the night. 6. If possible, avoid medications that delay or disrupt sleep. Speak to your doctor. 7. Don't take naps after 3 pm. Naps are great but not before 3 pm as it may disrupt your sleep later on.8. Relax before bed. 9. Take a hot bath. This can help reduce your body temperature which is necessary for sleep.10. Dark bedroom, cool bedroom and a gadget free bedroom. 11. The right sunlight exposure. Daylight is essential to healthy sleep. Get plenty of daylight during the day. When the sun goes down limit light exposure, especially LED powered lights. Listen to podcast for more tips. 12. Don't lie in bed awake. I discuss these steps in more detail at the end of the podcast. Thank you so much for listening :) Mairi