How to start the day right
Most adults need between six and nine hours of sleep a night, and children need about 10 hours, so it’s crucial you get a good night’s rest to help you face the day ahead, whether that’s a day at school or several hours of work.
A hearty breakfast is vital for giving adults and children alike the energy and concentration they need throughout the day, but it won’t be as impactful if it’s not paired with a good night’s sleep. So, to help kick-start a busy day it’s important to get that perfect combination – a great night’s sleep followed by a tasty, nutritious breakfast to help you feel refreshed, refuelled and alert.
Here at Hypnos we’ve prepared some handy tips and advice to help you get the best start to the day, prepping with the most important element - a good’s night sleep:
- Get in to a night time routine and stick to it. An established bed time routine, complete with regular sleeping hours, is key to relax and works to programme the brain and internal body clock to get used to set sleeping hours. This isn’t just useful for youngsters but adults as well. A regular routine will get your body prepared for sleep, leading to a more conducive night of snoozing.
- Keep your room completely dark. Light can interfere with your sleep so consider investing in some blackout blinds to help block out any daylight or bright light from street lamps.
- Switch off technology. Technology can be one of the worst factors in keeping people awake at night so don’t be tempted to use your smart phone or tablets, or to watch TV in bed before you go to sleep, as the light from these can actually activate parts of your brain that keep you awake. Instead, switch technology off one or two hours before bed so that you can wind down before going to sleep and remember to turn off any technology in your room that might light up during the night.
- Always make time for breakfast. Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast. According to Magic Breakfast, breakfast can not only improve children’s attainment and behaviour, but has also been linked to improved grades and increased productivity at work. Just like any other organ in the body, the brain needs energy to work at its best.
- Preparation is key. If you find that you are pressed for time in the mornings, try to prepare breakfast the night before. For example, porridge can be made beforehand and simply put in the microwave, and fruit can be chopped in advance and quickly added to yoghurt in the morning. Getting your children to help with breakfast preparation is also a great way to teach them what a healthy breakfast consists of and why it’s so important for the body.