As the clocks go back and the night's draw in, we have collaborated with Irene Forte Skincare, to celebrate unwinding and the benefits of sleep. We chatted to Terrence the Teacher to ask him all things sleep related.
Terrence the Teacher is a Wellbeing Expert who is a qualified Clinical Hypnotherapist, Mindfulness Coach and NLP Practitioner. He assists people to make changes for increased overall wellbeing and mental health. After starting off in the Health and Fitness industry as a trainer he went on to add the dimension of Mind to his work. He truly believes that "A Healthy Mind will help sustain a Healthy Body. (For more on Terrence you can follow him on his Instagram: @terrencetheteacher)
Why do we need Sleep?
It is very simple "sleep is the period in which the mind and body restore itself". Some of the health benefits of sleep are :
- The restoration of our immune system which prevents illness and infections.
- Stress and blood pressure lowers.
- During sleep your metabolic processes get balanced which can prevent weight gain.
- A good night's rest increases physical performance like hand-eye coordination, muscle recovery, reaction time and even strength.
- During sleep the brain gets time to recalibrate your thoughts and experiences.
- Memory is improved, learning is consolidated and creativity is enhanced.
- Sleep can help improve overall health , mental health and wellbeing.
What stops us from sleeping well?
- The number 1 culprit is stress
- Medical conditions that cause chronic pain or discomfort
- The set-up of your sleep environment
- External factors like what you eat and when.
- Caffeine and alcohol
- Stimulating activities before bedtime like the use of mobile phones, laptops or exercise.
What can we do during the day to help improve sleep?
Start by managing your stress levels. If you have time, do some mindful meditation, go for a long walk, avoid over stimulation (especially on social media) and also some good exercise. The more tired the body, the better the sleep. Also focus on natural healthy foods that will be easy for the body to digest, even when you sleep.
The perfect sanctuary (environment) for sleep plus a night-time routine?
Keep your bedroom for sleep only. Leave any electronic devices out of the room or switched off. The darker the room, the better. Light, real or artificial, stimulates serotonin (wakes us up) and counters melatonin production which aids sleep. Mentally prepare for sleep with little relaxing, slow evening routines that your subconscious mind can start associating with getting ready for sleep. Before long your body clock will start winding down and allow you to fall asleep naturally.
Why is having a bath a great way to unwind?
It is a time to be alone with your thoughts. The warm water and bath products you use will help relaxation, physically and mentally. A mindful moment of self-care.
To nap or not to nap?
There are 2 schools of thought around this. I would say, take a nap if you have definite increased benefits from them during your day. If you are a real insomniac, then naps could hamper creating a perfect sleep pattern at night. Best then to get professional advice.
What book would I recommend on sleeping?
" Why we Sleep " - Matthew Walker
How the change in clocks can impact us ?
The circadian rhythm is a natural, internal process that affects our sleep - wake cycle. It is based on a 24 hour earth rotation. When the clocks change it can disrupt your cycle. The good news is that the body will adapt and usually reset very quickly.
To enter our Fall Back Into Bed competition with Irene Forte Skincare see our post on instagram here: @sianestherlondon