Sleep & Hydration

Sleep Preparation


It is very important to get a solid 7 to 9 hours of sleep every night. It’s the most important habit of all because with a good night’s sleep you are rested, energized, and prepared for the day ahead.


For many people getting this amount of sleep can be a huge challenge though. Some people even see low sleep as a badge of honour. They think they can get by on 5 hours and life is too short to sleep any longer. The problem with this is you can have the best diet, the best exercise routine but if you don’t take your sleep seriously you will not live an optimal life.


There are so many distractions to keep you away from your sleep, whether that be devices or binging on Netflix, but poor sleep can lead to a whole host of problems including things like elevated stress hormones, sugar cravings, compromised fat metabolism, a high risk of cardiovascular problems and so much more. Even immune dysfunction, your immunity will drop if you don’t get enough sleep and of course your energy will not be the same the day following a poor night’s sleep.


Artificial light and digital stimulation after dark is one of the things that will disturb your sleep and have a drastic impact on it. This type of light suppresses the release of melatonin, and this is a key chemical when it comes to getting your body prepared for sleep. We want to flood the body with melatonin, not stress hormones such as cortisol which are caused by blue light. Light is great in the morning when we want the energy to embrace the day, but not just before we go to bed.


A quick easy fix is to create a quiet, dark, cool sleeping environment, to set up a bedtime routine that involves turning off your devices at least 30 minutes before going to bed and trying to wake up and go to bed at the same time every day. Work out what’s best for you and establish a sleep routine. Learn to enjoy a quality and restful sleep where you wake up feeling refreshed and ready to take on the day.


Your evening routine leading up to this restful sleep is equally as important as your morning routine. Get clear and consistent with both these routines and create great habits that will help you feel happier and healthier in life in a whole host of different ways.




This is a simple good habit: drink 2 litre of water a day. Start with 500ml before you do anything after you wake. Have it there on your bedside table ready to drink. A great start to every day for both your physical and mental health.


Starting every day by rehydrating is a good habit, then just keep rehydrating throughout the day until you’ve taken in your minimum 2 litres. This habit will improve your energy levels and help keep your mind sharp and focused.


All living things need water to survive. Without it you’ll become tired, snappy, and unfocused. Water makes up 50% of your body weight, without it your body will just shut down.


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