Connect with us

News

Are you getting enough sleep?

Published

on

0215547_shutterstock1354368284.JPG

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.

Create your own user feedback survey

Advertisement

News

Killarney for Palestine film screening

Killarney for Palestine recently held a sold-out screening of the Oscar-winning documentary ‘No Other Land’ at the West End School of Arts, raising €2,100 for Camp Breakerz. The event, which […]

Published

on

Killarney for Palestine recently held a sold-out screening of the Oscar-winning documentary ‘No Other Land’ at the West End School of Arts, raising €2,100 for Camp Breakerz.

The event, which took place on July 3, included two screenings, both of which were fully booked. Guests enjoyed cheese and wine before the shows.
‘No Other Land’ depicts the ongoing destruction in Masafer Yatta, a cluster of villages in the Southern West Bank, and shows the experiences of Palestinians under Israeli occupation. The film won in the Best Documentary category at this year’s Academy Awards.
The screenings were organised in association with the West End School of Arts.
All proceeds from the €25 tickets benefited Camp Breakerz Crew, a children’s charity based in Gaza that provides creative outlets through dance and is involved in food distribution programs in Nuseirat Camp and Deir-Al-Balah due to food shortages.
Sally MacMonagle, who recently spent time in Aida Refugee Camp in Bethlehem, also spoke at one of the screenings.

Continue Reading

News

Bid to host European Presidency summit meetings gathers pace

Fianna Fáil Spokesperson on Tourism, Michael Cahill TD, has highlighted Killarney’s suitability to host summit meetings of international Government Ministers during Ireland’s six-month European Presidency tenure in 2026. Deputy Cahill […]

Published

on

Fianna Fáil Spokesperson on Tourism, Michael Cahill TD, has highlighted Killarney’s suitability to host summit meetings of international Government Ministers during Ireland’s six-month European Presidency tenure in 2026.

Deputy Cahill believes Kerry’s available accommodation, food, and conference facilities are “second to none,” with Killarney as the central location.
“Visitors from every corner of the earth have been coming to Kerry for centuries now, to experience its beauty and serenity and have returned on many occasions because of the fabulous time they have enjoyed during their stay here,” said Deputy Cahill. “Where else would you want to bring the senior Government Ministers of all of our EU counterpart states, to experience Ireland, its customs and heritage?”
The Rossbeigh TD outlined various attractions available for visitors during downtime: “During their downtime, they can visit the Blaskets and Slea Head, Sceilg Mhichíl and the Ring of Kerry, Killarney’s Lakes, Gap of Dunloe, National Park and Sliabh Luachra, all of our glorious beaches from Ballybunion to Rossbeigh, Kells to Ventry, Whitestrand to Inch, Ballinskelligs to Cromane, Waterville to Derrynane.” He also cited Kerry’s golf courses, Listowel Writers Week, the Rose of Tralee, and Puck Fair as potential experiences.
Deputy Cahill confirmed he has raised this matter with An Taoiseach, Micheál Martin; An Tánaiste and Minister for Foreign Affairs, Simon Harris; and Minister of State for European Affairs, Thomas Byrne.
“If Killarney’s bid is successful in bringing the Heads of State to our county for meetings, conferences and functions, it will be a massive boost to the local economy in Killarney and also throughout the county,” added Cahill.”Iwill continue to push in the coming months for Killarney and Kerry to be included as bases for the rounds of meetings that are to take place from July 1 to December 312026.”

Continue Reading

Last News

Sport