Over the next 40 days, sleep and nap as much as you can, and aim to clock-up an extra 4 hours a week! 

Sleep requires the least amount of effort, is the easiest to implement, and the most overlooked and under-utilised health tool.

How sleep effects your body
Sleep deprivation is a major source of morbidity, including increased risk of hypertension, diabetes, obesity, heart attack, and stroke. ​

​How sleep effects your brain
Sleep affects your relationship with food (most people crave and make poor food choices when they're tired). Studies show that sleep-deprived individuals experience increased enjoyability and palatableness of processed foods.

Napping
Napping is a great tool to get more sleep hours. Just don't let your nap become a full sleep! Here are my suggestions for different types of naps: 

1. Power Nap - 10-15 minutes: best done upright in a chair. 
2. Restorative Nap - 45 minutes: best done laying down on the sofa, with a blanket. 
3. Full Cycle Nap - 90 minutes: best done in bed, under your duvet. 

​How to improve your sleep
Bedtime and morning routines are vital. ​Here are 4 ways your routine can support improved sleep quality and quantity:

1. Pre-Bed
  • Switching off all electronics - Turning your device to airplane mode 30-45 mins before your bedtime is our number one strategy.
  • Organising your social life - Socialising is important for our mental health, but so is your sleep. And so, we’d suggest making a few “on the go” breakfasts so you can stay in bed, until the very last minute. Smashed boiled eggs and avocado is a great option, nuts and low sugar yogurt works perfectly well too.

2. Morning
  • Make enough dinner for lunch the next day -to cut down on food prep time, increase the volume of food you cook, so you can have it for breakfast or lunch the next day.
  • Water first - We dehydrate while we sleep, and often confuse thirst for hunger. Drink a big glass of water with lemon juice before you consume anything else. 
 
Supplements to support sleep

If you're looking to get an edge on your bedtime routine, then supplements can help. We recommend two:
​
  • Magnesium glycinate: take it about 30-40 minutes before bedtime. Magnesium deficiency often results in poor sleep quality, malaise, fatigue and weakness. 
  • CBD is a naturally occurring, non psycho-active compound found in hemp and cannabis (minus the THC).

Remember, we want to hear you brag about the quality and quantity of sleep you're getting during this project!