This Works Sleep Report 2018 SLEEP REPORT A4 2018 - SUBBED v3 | Page 8

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sleep smart,
wake well
Recharge your batteries with our
sleep smart tips and tricks
AFTER A BUSY DAY, A GOOD NIGHT’S SLEEP IS OFTEN
hard to come by. There’s no single knack to nodding off, but these
sleep strategies should prove far more productive in banking zzzz’s
than counting sheep...
A DREAM DIET
One of our most basic needs, food can also be one of life’s
greatest pleasures – but what is the right balance to get maximum
nutritional value and enjoyment from our daily food intake? Over
the course of 24hrs, our hunger and satiety levels ebb and flow.
Here are our top tips for eating well to sleep well…
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Steady as you go... Are you eating enough protein early in
the day? It’s important for setting the stage for stable energy levels.
As a rule, try building your breakfast around 20-25g of protein
from dairy, meats or nuts. Smoked salmon not only provides
you with protein, it’s an excellent source of Omega-3 fatty
acids. These help to reduce stress and inflammation, and
are important for healthy skin.
Savvy sleep snacking... Strategise your evening snacking.
High-fat foods just before bedtime can make it harder to sleep
soundly, meaning this is not the best time to eat ice cream or
chocolate. However, some dairy foods can help improve sleep
quality through the early morning hours: try a little bit of Greek
yogurt with fruit and nuts and note if it helps you to sleep.
LEARNING TO LET GO
At the end of the day you need to prepare your body
for rest, disengaging your mind and letting your body
relax. Use this quick technique for an end-of-the-day
wind-down to help your body make the change from
day to night:
1. Lie on your back in a comfortable position.
2. Stretch your toes out wide and release; repeat.
3. Roll your feet together so that the toes touch
and then let them fall out wide; repeat.
4. Tense thighs and buttocks and hold, then let
go with a big sigh; repeat.
5. Spread fingers wide and grimace or smile,
then let go; repeat.
6. Roll shoulders away from ears.
7. Allow stomach muscles to soften and lift
as you breathe in.
8. Let the tension in your cheeks slip away
and feel your forehead smooth out.
9. Let the body feel heavy and focus on your breath.
10. Be consciously aware of how your body is feeling,
repeating the tension and release cycles in areas
that do not feel relaxed. Learning to understand