Ever since the lockdown, insomnia is something almost all of us have experienced. Our routines are messed up and the longer you leave it the harder it is to just get to bed and get a good night’s sleep.
Gwyneth Paltrow, actress, businesswoman and author, is a vocal advocate for the concept of “clean sleeping.” The idea behind this trend is essentially making it your goal to get at least eight hours of quality sleep every night.
Explaining her theories on sleep, Paltrow said that experts from her lifestyle blog Goop found that “poor-quality sleep can be unsettling for the metabolism and hormones, which can lead to weight gain, bad moods impaired memory and brain fog.”
According to the Sleep Council’s 2017 report, 74% of British people sleep fewer than seven hours a night. A survey by Aviva found that Ireland is the second-most sleep-deprived country after the UK.
Now, all of that sounds very scary and worrying, but Paltrow discusses the magic of clean sleeping and shares a few steps to achieve a healthy sleep regime, in her new book Goop Clean Beauty.
Combining this routine and ensuring you get a full night of sleep affects your energy levels, boost your moods and even helps confidence levels.
The first and most basic step is the adequate amount of sleep we should strive to reach each night. Paltrow recommends between nine to 10 hours sleep every night. 10 hours of sleep does seem quite dramatic and excessive, however, the general consensus from experts worldwide is that nine to 10 hours is the optimal amount of sleep an adult should get.
Paltrow also suggests going to bed at the same time every night, with her preference being 10pm, but naturally this doesn’t work for every last person. Dr Sujay Kansgara, director of Duke University’s Paediatric Neurology Sleep Medicine, told the Huffington Post that this idea makes sense, but you should choose a time that works best for you.
Turning off devices before bed might be something Gen-Z associates refute, but the lights from our devices can promote wakefulness making it difficult to fall asleep. In order to let your mind relax, it is preferable to turn off devices an hour before bed.
Most people just can’t get through their day without having a coffee or a fizzy drink. Coffee can make us feel more alive and energised, but it is important to keep an eye on how much caffeine you’re drinking to avoid it messing up your sleep.
Paltrow recommends practising Yoga Nidra, a meditation based on yoga designed to help you develop a sense of wholeness, according to Yoga International. Not everyone finds meditation helpful, but you could always go to a yoga class where you can get help from a professional.
Finding a source of relaxation is also a step Paltrow recommends. Whatever way you choose to relax, it will certainly help you wind down and calm your mind before settling down for bed. Whether that is a long hot bath, a face mask or reading; relaxation is a great way to power down at the end of a long day.
It’s completely up to you if you are going to incorporate this sleep regime into your day-to-day life or just some of it. However, it is important you do what you can to get a quality sleep each night for both your general performance and wellbeing.
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