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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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Strong connections made at tourism tradeshow 

Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry. Held in the INEC, 450 Irish businesses pitched to over 230 international […]

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Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry.

Held in the INEC, 450 Irish businesses pitched to over 230 international buyers from 17 countries at Fáilte Ireland’s flagship trade event. 

Running since 1975, Meitheal is organised in partnership with Tourism Ireland to provide Irish tourism businesses with the opportunity to sell directly to top international buyers and tour operators.

The best of what is on offer across Ireland’s Hidden Heartlands, Ireland’s Ancient East, the Wild Atlantic Way and Dublin, were showcased with the aim of being scheduled on the itineraries of the global tour operators.

Key themes and trends emerging this year are sustainable travel options, immersive outdoor experiences and festivals.

Speaking about the importance of developing a future pipeline of tourism business, Paul Kelly, CEO of Fáilte Ireland, said that “creating a strong pipeline of future business is key for the recovery of tourism”.

“Seeing the demand for the Irish tourism product with international buyers at Meitheal is fantastic. Each international buyer represents tens of thousands of possible visitors to Ireland, and their business will be hugely important for tourism and hospitality businesses, communities, and destination Ireland as we continue to work towards recovery,” he said. 

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Outdoor dining area officially opens in town

A new outdoor dining space at Kenmare Place was officially opened today (Wednesday). The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and […]

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A new outdoor dining space at Kenmare Place was officially opened today (Wednesday).

The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and Outdoor Dining Infrastructure Scheme, provides an attractive outdoor dining option for locals and visitors to Killarney.

“This is a really wonderful addition to Killarney’s tourism infrastructure and will prove a great asset throughout the year and particularly during the forthcoming tourist season,” said Cllr Kelleher, Cathaoirleach of the Killarney Municipal District, who did the honours.

“One of the effects of the recent pandemic was the need to utilise and maximise outdoor dining options and this infrastructure shows what can be achieved in an imaginative way. It will greatly enhance Killarney’s reputation as a destination for top quality tourism experiences.”

The project has been operational since last October but the official opening was timed to coincide with the Meitheal 2023 tourism industry showcase that was organised by Fáilte Ireland at the INEC this week.

“It is fantastic to see Killarney’s outdoor dining infrastructure being so well received by trade and visitors alike,” Miriam Kennedy, Head of Wild Atlantic Way at Fáilte Ireland, said.

Councillors in the Killarney Municipal District approved planning permission for the infrastructure which was completed by Daniel Canty Construction.

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