UNWIND WITH CARL
When it comes to overall health and wellness, we mainly discuss nutrition and exercise, and with good reason. What you put into your body and how you move that body is vital to your health and fitness across a lifetime. But how does sleep and the ability to unwind impact peak performance?
Carl talks to Simon Walter, consultant to elite athletes and an expert on sleep hygiene for peak performance. Find out how you can optimise your sleep routine to make the hours you are awake count for more.
PEAK PERFORMANCE IN THE BEDROOM
We’re obsessed with it: sleep. However, we’re not getting nearly enough. According to super sleep scientist Matt Walker: “Sleep loss will leak down into every nook and cranny of your physiology. It’s unfortunately not an optional lifestyle luxury, sleep is a non-negotiable biological necessity, your life support system”. Another expert in the field Tim Ferriss (author of the book The 4-hour Workweek) well known for continuing in self-experimentation and testing theories - provides all sorts of tricks to improve sleep and beat insomnia.
After a bad night's sleep, you immediately notice the consequences the next day. You can feel out of balance, in a bad mood and less motivated. If you suffer from sleep deprivation for a longer period of time, this can have consequences on your health. Some possible long-term risks of long-term sleep deprivation are: reduced immune system, memory and concentration problems, mood swings and depression, increased risk of diabetes and cardiovascular diseases. That's why the quality of sleep - and getting enough sleep - is as important as food and water. With many new readily available tools such as ‘Headspace’ and ‘Calm’ to get you that perfect night of rest, the importance of sleep is more prominent than ever.
In addition to frequently mentioned sleep hacks such as meditation, breathing exercises, not having a heavy meal 3 hours before going to bed, throwing your smartphone out of the window and skipping alcohol, we have selected an additional number of sleep tips so that you too can achieve peak performance in sleep.
ICE ICE BABY
One theory behind the fact that the Japanese live longer on average than Europeans and Americans is that regular hot baths increase melatonin release, and thus stimulate better sleep. However, Ferris came with another theory namely: an ice bath. Grab your ice bags and sit there for around 10 minutes he said. Enjoy!
GO TO BED AND WAKE UP AT THE SAME TIME EVERY DAY
Your body likes rhythm and regularity so try to maintain a regular sleep schedule. Aim for bedtime between 10:00 and 12:00 on weekdays and rise between 6:00 and 8:00 with the goal of collecting at least between seven and eight hours of sleep.
SLEEP IN A COOL ROOM
To sleep like a baby your body temperature has to drop. Fresh air and room temperature of around eighteen degrees will contribute to a better night's sleep so keep your bedroom temperature between 15.5 - 19.5 and ensure adequate ventilation by opening a window if possible.
TAKE A CAFFEINE NAP
Drinking coffee, and therefore caffeine stimulates the production of cortisol. Keeping you awake for longer while your blood pressure rises. Try to limit your coffee intake and avoid drinking coffee or other caffeinated drinks four to six hours before going to bed. If you really can’t resist your daily shot of espresso? Go for a caffeine nap of 20 minutes, said Tim Ferriss. The effect of coffee usually doesn’t kick in for at least 30 minutes so you will feel extra energetic after waking up.
APPLE CIDER VINEGAR & HONEY
If it’s a fact or a myth some say it works. Simply said: 2 tablespoons of apple cider vinegar and a tablespoon of honey stirred in hot water and will help to improve your quality of sleep.
OUR ‘UNWIND’ TOPIC 1 RECOMMENDATIONS
TO READ:
Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson.
Shawn Stevenson - author of the bestselling books Sleep Smarter and Eat Smarter - shares easy habits and tips to discover the best health and sleep of your life. He explains a 14-day Sleep Makeover wherein you will learn all kinds of strategies to keep you mentally and physically sharp.
– Click to read.
Unfuck Your Brain by Faith G. Harper.
This book will guide you in how to cope with mental health issues. Harper gives you a clearer insight into how your brain works and how you can train your brain to become more resilient in coping with old or new traumas.
– Click to read.
TO LISTEN:
Delicious Ways To Feel Better - Why we sleep by Matthew Walker.
The award-winning author Matthew Walker reveals in this podcast why we sleep, why it matters and how much sleep you really need. It also gives better insights into which lifestyle factors as technology, alcohol and caffeine affect your daily activity. After listening to this podcast you know how to sleep better and why you should make it your number 1 priority.
– Click to listen.
Tools and Tips for Better Sleep by Tim Ferriss.
Tim Ferriss dives deeper into the topic of sleep whereby he explains why you should prioritize sleep and recovery to a greater extent than exercise or diet. With different experts, he discusses his studied approaches.
– Click to listen.
BOOST YOUR BRAIN
Did you know that every time you learn a new skill your brain changes? Some studies even say that the rise of creative abilities in humans is correlated with the increase in brain size. This process is called neuroplasticity and involves the brain’s ability to adapt and change as a result of experience. This network of brain activity is the root of learning and takes place all the time, even while at rest.
PRACTICE MAKES PERFECT
As with any muscle, changes to your brain is possible with practice. It doesn't matter if you want to become a master in photoshop or if you want to learn how to skateboard, the key is to keep repeating and practicing until it comes with ease. The win-win here is that the harder something is to learn, the more you learn.
CREATIVITY IS KEY
“Art washes from the soul the dust of everyday life.” - Pablo Picasso.
Creativity is essential for keeping your brain healthy and performing. The parts of our brain that contribute to creativity have become of interest by many scientists in the past years. It seems like one of the most complex processes in the human brain, also the reason why you can’t assign creativity to one particular reason in the brain. Since creativity is still being studied, a number of advantages are already known that a creative brain entails. Here are the benefits of being creative and developing new skills:
STRESS REDUCTION
You can get into a certain kind of mental flow state which in turn gives you a good feeling by the release of dopamine. When you’re busy learning a new dance or engrossed in your new coloring book for adults it, in turn, gives you a better ability to cope with stress.
BEAT NEGATIVE EMOTIONS
It has already been seen that music therapy or art therapy helps patients who are suffering from depression or post-traumatic stress disorders. You can better work through your own feelings and emotions better by being a little more creative.
ENERGY BOOSTER
It doesn’t matter what you do, but if you truly enjoy what you’re doing your energy will be boosted. Whether you’re journaling, taking your first surf lesson, or exploring photography, you’re allowing yourself a break from reflecting on your worries while focusing on something you truly enjoy.
RESILIENCE
From making ‘art’ or just being creative you can learn more about the world around you and other cultures, by just viewing art it can contribute to you having a higher tolerance and increased empathy for the people around you.
