Spring Qi Chats | Week 8

Apr 22

Make the time + Create the space

This week we discuss how you can retrain your sleeping habits to get a better night’s rest and wake up with a healthier brain!

A Good Night’s Rest is a Skill

Everyone has had a poor night’s rest and the reality is, most of us have SEVERAL experiences where we cannot sleep, cannot stay asleep or feel tired when we wake. 62% of adults around the world say they don't sleep as well as they'd like (Philips Global Sleep Survey, 2019). As many as 67% of adults report sleep disturbances at least once every night (Philips Global Sleep Survey, 2019). This isn’t a good statistic and frankly we need to get ahead of this issue.

How you sleep defines how you function the next day. We have begun to understand the ‘skill’ of functional training but we rarely think of sleep as something we need to nurture or train. But just like our motor skills are an output of what’s going on, our sleeping skills is an output as well.

Your Routine is Everything

Let’s break it down to a checklist that you can either add to your bedtime routine or check off to know you’re on the right track. Here’s your bedtime rules:

No screen time 30-60 minutes before bedtime (yes, even your kindle counts)
Make the home darker 30 minutes before bedtime
Stop eating after 7pm. Try to have an earlier dinner & try to avoid caffeine, sugar, fried foods & heavy foods
If possible, allow the home to be cool at night (careful with fans. no direct contact with wind when you sleep)
Keep the bedroom dark as you sleep
Practice Qigong before bed to wind the mind down