24/10/2023
The health tip you NEED to know, that I shared with top CEO’s last week:
3, 2, 1 SLEEEEP!!! 💤
Last week I did a presentation to the top 9 executives of a big company, who had flown down to Cape Town for a wellness retreat.
The topic of my talk was ‘Nutrition for Resilience’.
Anyone who has been to see me for a consultation will know that I never talk about what you eat/ nutrition in isolation. It is always done within a holistic framework that considers your mental health, what you eat, and your exercise.
One of the very important mental health factors that affects your health, your appetite regulation, your chronic disease risk, how and where your body stores fat, and so much more, is SLEEP!
In my presentation last week I shared with the executives the ‘3, 2, 1 sleep guide’, and I challenged them to implement it.
Here it is:
🍏 3 - Stop eating 3 hours before you go to sleep.
This allows your body to digest your food properly, so that while you sleep your digestive system can rest and your body and focus on the renew and repair processes that need to happen elsewhere in your body.
💦 2 - Limit fluid intake 2 hours before you go to sleep.
There’s nothing worse than needing to wake-up at night for a bathroom break, right?!
Limiting fluid intake 2 hours before sleep-time can help to prevent needing to wake-up for a wee in the night.
📱 1 - No screens for 1 hour before you sleep.
I know, that’s a tough one, right?! I’m still working on this myself. No TV, phones, laptops, I-pads or any other screens 1 hour before you sleep. When you look at screens, it disrupts your ‘sleep and wake’ hormones like melatonin, which then makes it harder for you to get a good night’s sleep. Ditch your phone at night and pick-up a book…I dare you!
So, tell me…which of the above 3 do you think will be the most challenging for you to implement? Are you going to take-up the 3, 2, 1 sleep challenge?! Please do, and then drop me a message to let me know how it’s going. I’d love to hear!
P.S. This is me doing a ‘cheers’ to myself with an iced coffee once my presentation was done last week! Which reminds me…limit your caffeine intake after lunch to improve your quality of sleep too. 😊. But defos still enjoy you morning cuppa. 😉
