If you need a boost for your workout sessions, check out Run Hundred‘s top June tunes:
- Justin Timberlake – Can’t Stop the Feeling: 113 BPM
- Calvin Harris & Rihanna – This Is What You Came For: 124 BPM
- Pink – Just Like Fire: 82 BPM
- Meghan Trainor – Me Too: 124 BPM
- Zayn – Like I Would: 113 BPM
- Alan Walker – Faded: 90 BPM
- Peter, Bjorn & John – What You Talking About: 127 BPM
- Good Charlotte – 40 oz. Dream: 112 BPM
- BRKLYN & Mariah McManus – Can’t Get Enough: 129 BPM
- Nick Jonas & Tove Lo – Close (Dan E Radio Edit): 125 BPM
Arianna Huffington’s book The Sleep Revolution has sparked a worldwide conversation about the importance of good sleep and the dangers of sleep deprivation (AR).
In Britain, one in three people have trouble sleeping (NHS). A recent survey showed that 46% of women and 36% of men suffer from poor sleep. Over half of the women surveyed (60%) admitted to feeling irritable during the day because of sleep deprivation and 33% stated that they felt less confident in their appearance as a result of it.
The reasons for lack of sleep are manifold, but stress, computers and taking work home are often mentioned (NHS).
The cost of sleep deprivation is high. Regular poor sleep can increase stress levels and lower the immune system function (NHS). According to Prof Russell Foster, a neuroscientist from the University of Oxford, “lack of sleep damages a whole host of skills – empathy, processing information, ability to handle people, but right at the top of the chain you get overly impulsive, impaired thinking, because of this problem.” Sleep deprivation can also increase the risk of obesity, heart disease and diabetes and it may shorten your life expectancy (NHS).
Many of us need about seven to eight hours of good-quality sleep to function well. Some need more and some need less sleep, but if you wake up tired and feel like your head is in the clouds, you may need to know how you can improve your sleep.
Two Basic Rules:
I. Sleep is an essential and non-negotiable human need (AR).
II. Exhaustion is a sign of chaos, not a badge of honour (AR).
10 Tips to Improve Your Sleep:
- End your day with a To Do List for the next day in view of your overall plan.
- Have a warm bath or shower with some calming oils before going to bed.
- Do relaxation exercises (e.g. light yoga stretches).
- A bedroom ought be a beautiful escape from the day – buy some nice bed linens and cushions, and add soothing lavender scent.
- No TV, laptops or mobile phones in the bedroom.
- Turn of the wireless network in your home before going to sleep.
- Leave unfinished business behind when you walk through your bedroom door. Use phrases like “Excuse me, can you not see that I’m going to bed?” when unwanted thoughts creep up.
- End your day on a positive note by practicing gratitude; e.g. write in a gratitude journal or say a gratitude prayer.
- Practice mindfulness meditation when lying in bed: The body scan meditation is very helpful in relaxing your body and mind.
- Read a book or listen to a sleep booster podcast to unwind.
Most importantly, do not judge yourself when you cannot fall asleep right away. Some people simply need a bit of time to unwind, it’s all quite normal – so no worries!
Every Movement Counts!
63% of British adults do not exercise the recommended amount of 2 1/2 hours per week. According to research by the University of Cambridge, insufficient physical inactivity leads to an increased risk of illness and premature death. In fact, inactivity causes 3.2 million deaths around the world per year (WHO).
“Sitting is more dangerous than smoking“ (HP)
Excessive sitting is associated with being overweight and obese, type 2 diabetes, cancer, and untimely death (NHS). One study, for example, suggests that sitting down for more than 3 hours per day can shorten your life expectancy by 2 years.
What can we do about it? The answer is simple: Get Up and Move More!
Here are the top 10 tips to reduce prolonged sitting:
- Active commuting: cycle/walk to work or get off one stop earlier off the tube or bus.
- Stand on the train, tube or bus.
- Take the stairs instead of using the elevator.
- Walk up the escalator.
- Get up more often from your office chair: More loo, tea and coffee breaks during working hours. Set hourly reminders.
- Stand up when talking to a colleague.
- Have walking meetings outside.
- Walk around while talking to people on the phone.
- Have lunch outside of the office.
- Join exercise courses. A great way to gradually increase your activity levels is our ‘From 0 to 5k’ running course.
Date & Time: Thursday, May 12, 2016, 7:30 PM to 9:00 PM
Location: The Postdoc Centre, 16 Mill Lane, CB2 1SB, Cambridge
The gentle yoga class and soothing body-scan meditation will help you release your tensions, strains and stresses of everyday life and re-energise you – even if you haven’t practised yoga or meditation before. To sign up email firstname.lastname@example.org