Kid, kip hooray! Lifestyle coach Francesca Blechner reveals the secrets to a great night's sleep

Kid, kip hooray! Lifestyle coach Francesca Blechner reveals the secrets to a great night's sleep

What's keeping you up at night?

Monday, May 2, 2016

Lifestyle coach Francesca Blechner has advised talkRADIO listeners on how to get a good night's sleep.

This follows the publication of results of several studies which revealed the disruption of the sleep-wake cycle increases the risk of illnesses such as diabetes, gastrointestinal disorders, and other issues like cardiovascular disease.

Blechner had some handy hints for how to avoid this.

“You need quiet time,“ she told Penny Smith. “Otherwise you’ll always be on high alert, and you will burn out.

"The circadian rhythm is our natural biological rhythm of light and dark cycles, and this is something which is hardwired into our brains."

So what are Bletchner’s top tips to avoid throwing off the cycle?

Switch off: “We’re addicted to technology and this stimulates your body to be on high alert, so switch off the screen time a few hours before bed."

Wind down:  “Get into a wind down routine – start reading or have a bath with magnesium flakes or Epsom salts to induce relaxation.

Exercise:  “Movement is important but exercise is still a stress. Instead, try walking or yoga for restoration.”

Meditation: “Even getting 15 minutes a day of meditation induces the parasympathetic nervous system helping us rest and repair.”

And, of course, “avoid caffeine!”

"It's about going back to the basics," she added. "Work doesn't stop at five o'clock. There's constant distraction when there's always emails coming through, etc.

"If you don't give yourself a cut-off time, you're surpressing your immune and repair hormones."

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