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Are you getting enough sleep?

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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.

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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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The late Peggy O’Callaghan was a founder of Kilcummin Scor

By Sean Moriarty Tributes have been paid to Peggy O’Callaghan, who was laid to rest on Tuesday of this week. Peggy played a central role in all activities related to Kilcummin parish. She passed away peacefully at her home on Friday, January 7. Peggy and her husband Michael founded Kilcummin Scor in 1978 – the […]

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By Sean Moriarty

Tributes have been paid to Peggy O’Callaghan, who was laid to rest on Tuesday of this week.

Peggy played a central role in all activities related to Kilcummin parish. She passed away peacefully at her home on Friday, January 7.

Peggy and her husband Michael founded Kilcummin Scor in 1978 – the music and drama arm of the local GAA club.

“It afforded the opportunity to females to participate in club activities long before ladies’ football was initiated and it brought many people into the club, many of whom remained involved in different capacities over the years,” said a club statement.

“She has left us a wonderful legacy and will be remembered fondly by those lucky enough to have met her.”

Peggy will be sadly missed by her husband Michael, sons Diarmuid and Shane, daughters-in-law Trisha and Áine, grandchildren Dara, Caoimhe, Donnacha, Siún and Éabha, brothers Seánie and Frank, brothers-in-law, sisters-in-law, nieces, nephews, grandnieces and grandnephews, extended family, neighbours and friends.

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Surprise: Details of town-centre inner relief road revealed

By Sean Moriarty Plans to link the Monsignor O’Flaherty Road with New St via a new road at Bohereen na Goun have been announced by Killarney Municipal District. Town engineer John Ahern told Wednesday’s Killarney Municipal District Meeting between elected councillors and senior council executives that Kerry County Council intends to make a compulsory purchase […]

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By Sean Moriarty

Plans to link the Monsignor O’Flaherty Road with New St via a new road at Bohereen na Goun have been announced by Killarney Municipal District.

Town engineer John Ahern told Wednesday’s Killarney Municipal District Meeting between elected councillors and senior council executives that Kerry County Council intends to make a compulsory purchase order on lands that will link the two town centre streets.

If plans come to fruition it will be possible for motorists on New St to get to the top of High St, adjacent to the Killarney Advertiser’s town centre office, without travelling through the town centre. The plan was first mooted as far back as 2016.

The announcement caught councillors off guard, it was one of the last topics discussed at the four-hour meeting, but it was broadly welcomed by all.

“This access will change the dynamic of traffic movement in the town forever,” said Cllr Niall Kelleher.

Further details of the surprise project are set to be revealed to elected members over the next four to six weeks.

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