😴 The importance of sleep… 😴
Dr Diane Cooper spoke about the importance of getting 7-8 hours of good quality sleep for our health during the second health education workshop as part of our online TT2 programme. Sleep deprivation negatively impacts our ability to focus, learn and to be creative. It also impacts our physiology and performance. When we don’t get enough good quality sleep there is an increase in the hunger hormone ‘ghrelin’ which tells us that we are hungry and we need to eat more. When a person is tired and hungry they are more likely to choose convenience foods that are higher in fat/sugar/salt and are less likely to engage in physical activity.
Here are some key points that Diane mentioned throughout the workshop:
▪️ Sleep in a cool, dark and quiet room.
▪️ Avoid screens at least 1 hour before bed and turn on the blue light filter on phones.
▪️ Do not go to bed unless sleepy.
▪️ Get up at the same time each morning.
▪️ Avoid caffeine, alcohol, cigarettes before bed.
▪️ Do not eat a large meal 2 hours before bed.
▪️ Do not go to bed hungry – fruits such as kiwis, cherries, bananas, pineapple and oranges contain melatonin which help with sleep. Other good snack options include a handful of nuts, yoghurt or glass of milk.
▪️ Choose a wind down activity before bed e.g. a warm bath.
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📷 We may be biased but doesn’t baby Anna look absolutely adorable?! 😍