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Are you getting enough sleep?




By Angela Kerrisk from Activate Fitness

We have all heard the phrase “routine is the killer” however for many of us who, on a daily basis, stretch ourselves thin wearing a variety of different hats, simply creating a specific and sustainable routine will separate the successful and organised from the stressed and overwhelmed.


Incorporating a routine helps to bring direction and structure, and as Craig Ballantyne so wonderfully put it in his book 'The Perfect Day'; "Structure = Freedom".

In our childhood, we became accustomed to a bedtime routine. In fact, those of us who are parents go to great lengths to create this routine for our own children, knowing the benefits it brings. However, as we moved into adulthood, that same routine was thrown out the window by the demanding world of school and full-time work.

Sleep and health are locked together. When we improve our sleep, we have better energy, mood, and recover easier from exercise. When we sleep better it helps us to make better nutrition choices because sleep regulates our hormones. Yet it’s one of the first things we sacrifice in order to get through our full to-do list. Whatever these or our end goal is, jeopardising our health seems to be counterproductive and also just a little crazy! Why is it that as adults we stray so far away from one of the very foundational rituals that can keep us feeling grounded?

So how much sleep do you need? About six to eight hours is good but the exact number depends on the person. No matter who you are, you’ll feel worn out if you don’t get enough.

Here are some suggestions to help you achieve greater balance and a sound night's sleep:

Limit caffeine:

It takes a long time for caffeine to get out of your system, so avoid it late in the day. Typically, have your last caffeinated drink 10 hours before your bedtime.

Be active:

Physical activity reduces stress and improves sleep. One exception is not to do a hard workout right before bed as it might be tough to wind down for a while afterwards.

Unwind early:

Turn off screens well before bedtime. Bright screens can mess with your body’s sleep mechanisms, so turn off TV's, tablets and smartphones earlier in the evening. Take the dog out, brush your teeth, get into your pyjamas, and get into bed before the time you want to be asleep.

Brain dump for the next day:

Spend 5-10 minutes each night writing a list of to-do items to ensure you hit the pillow feeling organised and in control.

Set out your clothes the evening before:

This small task can save you a lot of last-minute rushing. Take the extra five minutes now when you have it.

Cool, dark and quiet:

When it comes to sleep, you want it cool, dark and quiet. Adjust the temperature or get a fan going, hang some blackout curtains and try to reduce any noise near your bedroom.

Buy an alarm clock:

This will help you to avoid being distracted by notifications should you wake and check the time in the middle of the night. Set an alarm right now for tonight. When it goes off, start your evening routine so you get into bed on time for a good night’s sleep!

Here at Activate, we promote and encourage balance to ensure we are living a happy and healthy life. Sleep is one very essential and key component of this. We hope these tips help you get some much-needed rest! When you combine great sleep with sound nutrition and solid training, you’ll feel amazing and make more progress toward your goals.

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Jessie Buckley to perform live on RTE this Friday 22nd September



This Culture Night, Muireann Nic Amhlaoibh will present an hour-long live music and arts programme from Dún Lúiche in the heart of the Donegal Gaeltacht at 7pm on RTÉ One and RTÉ Player.  

Actress and singer Jessie Buckley has been added to the list of stellar musicians who will perform with the RTÉ Concert Orchestra on the night. Jessie will perform a special rendition of a Sinéad O’Connor song in tribute to the late artist. 

Jessie commented: “I am very honoured to return to Culture Night 2023 to remember Sinéad O Connor with the RTÉ Concert Orchestra. Sinéad was such a huge influence on so many women in Ireland and across the world, her courage, her mind, her politics and her intense beauty and soul. She was a warrior to humanity. I remember hearing her for the first time and feeling her uncompromising need to connect and affect. Recognising what couldn’t be said and speaking it out loud. I am so grateful for all her fire and all her love. It is such a privilege to return to Ireland for RTÉ Culture Night in Donegal to sing a song of gratitude for Sinéad and her family and friends.” 

Other artists performing with the RTÉ Concert Orchestra include The Murder Capital, R&B singer and 2FM Rising star Aby Coulibaly and Irish-based Ukrainian musician Olesya Zdorovetska.  

Friday 22nd September, 7pm on RTÉ One and RTÉ Player 

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N22 Killarney to Faranfore road further delayed

The revealing of the preferred route corridor for the construction of the new Killarney to Farranfore road has been delayed – again. Four potential routes for the N22 Farranfore-Killarney project […]




The revealing of the preferred route corridor for the construction of the new Killarney to Farranfore road has been delayed – again.

Four potential routes for the N22 Farranfore-Killarney project were identified and were put out to public consultation in May 2021. These have now been whittled down to just one.

It was previously promised that the preferred route would be published late last year.

This dragged on in to the Spring and there is still no sigh of the preferred route being revealed.

A recent Kerry County Council meeting a council official explained that there are further funding requirements to allow the council complete various reports and investigations required before the road can move to its next phase.

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