Adam Smith from A-Game Consultancy and Hospitality Wellness is back with Mindset Mondays. This week he has tips on how to sleep better.
A massive congratulations for getting through the first week of trade. I’m based in Leeds and it was a pleasure to see so many bars and restaurants absolutely packed out.
Last week I touched on the five pillars of making lasting change. This week I want to touch on nightly routine and sleep. I know it’s extremely difficult to have a regimented sleeping pattern when you’re doing shift work but there are still several things that you can start doing to improve your night’s sleep.
Seven to nine hours is essential to improve your performance and mental health. It doesn’t have to be straight through either, it can be seven hours of sleep and an hour nap for example.
In the US, some reports suggest more people die from sleep deprivation then they do drink driving or being under the influence of drugs. There’s a reason they use sleep deprivation as an interrogation technique. I used to wear my six hours sleep a night like a badge of honour when in reality it was negatively impacting every area of my life. It’s not an easy path to go down but it’s 100% worth it.
My top-5 tips for getting a good night’s sleep
1. Drink a minimum of 3 litres of water a day. The established guideline of 2 litres doesn’t take into account that you work on your feet, in a warm bar, often in and around hot kitchens. Drink water from the moment you wake up until 90 minutes before bed.
2. Avoid using your phone or watching TV an hour before bed. Start by using light blocking glasses and have your screens on the lowest brightness setting and then build from there.
3. Meditate for 5-10 minutes. It will calm your mind and relax you after a long day.
4. Stretch for 5-10 minutes as this will relieve tension and pain which can impact your sleep patterns.
5. Listen to a sleep story from the Calm app and focus on your breathing. The Calm app has guided meditation, soundscapes, sleep stories and everything in between. It can help you understand your current or past behaviour and help calm your mind.
So make preparations for sleep, let Matthew McConaughey read you a bedtime story and focus on your breathing – you’ll be amazed how you feel after a good night’s sleep.