Sleep Smart; Are you always tired?

Tick tock - no, not the app.

That’s the sound of your alarm ringing in the morning telling you that it’s time to begin the day. A lot of people have a deeply negative relationship with their alarm. How do they deal with it? The most instinctive reaction is to hit the snooze button, essentially delaying the inevitability of kickstarting the day by a few minutes just to catch a few extra Zs with no real benefit.

If you experience this multiple times a week, then perhaps you are simply ignoring one of the key necessities of life - you aren’t getting enough sleep. Or maybe there’s a deeper issue. Namely, you would rather just stay in bed rather than deal with the issues that you might have to face in the day ahead, such as school, university, or work.

As a fitness coach, one of the core principles that I try to live by each and every day is to coach by example. I have been waking up at 5:00am every weekday for the last three years. Sure, some mornings feel better than others, but I don’t wake up feeling resentful or fearful of what the coming day will bring. I do it because if I choose to stay in bed, then I am not practicing what I preach to my clients day in, day out; empowerment through fitness to lead a happy and healthy lifestyle.

A recent survey published in a Nature and Science of Sleep journal reported that around 33% of respondents were getting less than 6.5 hours of sleep per night. 63% perceived they were not getting enough sleep. The effects of these sleep deficiencies are not at all surprising; poor emotional health, sub-standard physical performance, difficulty with motivation and struggles with concentrating on basic tasks. If the negative consequences of deficient sleep are so predictably obvious, then why do so many people not get enough sleep? Because of their pre-sleep routine and habits.

In the day and age of social media and on-demand video streaming, it’s not astonishing to learn that many people will be binge-watching their favorite TV on Netflix or scrolling through their Instagram feeds, or doing some online shopping immediately prior to sleeping. Multiple studies have concluded that spending pre-sleep time on a screen, whether it be a smart phone, laptop, or television significantly affects the quality and quantity of your sleep. In the long-term, poor sleep can be extremely damaging to your health. In other words, you’ll be eternally exhausted.

Now I'm not saying that there isn’t a time and place to spend some recreational time on your screen. Everyone needs time to chill-out and have some downtime. But ask yourself, is watching another episode of your favorite TV show tonight worth having a horrible day tomorrow?

So, if you want to wake up feeling refreshed and ready to kickstart your day, then maybe it’s time to change your night time habits. Set aside some screen-time, but in the one-hour before bedtime, put your phone on do-not-disturb, and turn the TV off.

Instead you could;

  • Read a chapter of a book

  • Listen to some music

  • Write some words in a journal

  • Clean your room

Try it for a few nights, and I can almost guarantee you that you’ll notice the difference. You’ll feel fresher, more alert, confident, and more optimistic about the day ahead.

If you’re someone who is looking to adopt healthier habits and live your life to the fullest, then please don’t hesitate to reach out for a free consultation. I’m only a click away.

Speak soon,


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