BALANCE_OCTOBER_2019 - 13

MANUAL
THE QUIZ

THE
R E S U LT S

4 to 11

Well rested
A couple of lifestyle
elements could be holding
you back from the perfect
night's sleep. Make sure
that you're sticking to your
usual sleep routine and
avoid any tech for a couple
of hours before bed.

-12 to -18

Walking zombie
You're caught in a vicious
cycle of a bad sleep
routine. Try cutting down
on your caffeine intake in
the day and eating a
lighter meal earlier on in
the evening. Once you've
made one change, make
another, then another, and
you'll be well on your way
to a deep slumber.
Max Kirsten, sleep coach
and hypnotherapist says...
Less than seven hours of
sleep can impair mental
processes and health in
the long-term. Aim to have
your last meal three hours
before bed, and include
a balanced mix of protein,
vegetables and
carbohydrates to promote
deep sleep quality.

-4 to -11

Max says... Our sleep
changes every night,
particularly if something
significant is happening in
our lives. Take advantage
of the extra hour of sleep
when the clocks go back
on 27 October. Lowering
the lights before bed will
help your brain produce
the sleep hormone
melatonin, ready for sleep
when the lights are out.

Sub-par snoozer
It may seem all doom
and gloom but with a few
small changes, you'll be
a sound sleeper in no time.
Making sure your bedroom
environment is conducive
to sleep is one of the
simplest changes you can
do to see instant results.
Check that you're room is
well aired and cool before
you slip into bed. Leaving
your phone to charge
in another room is also
a simple way to remove
distractions and blue
light from your
bedroom routine.

-3 to +3

12 to 18

Max says... Regularity is
the key to good sleep. Set
an alarm to go to bed, as
well as one to wake up.
Avoid working, watching
movies and smartphone
use in your bedroom and
keep your room well
ventilated, ideally at a cool
temperature of 16-18°C.

Max says... A 10-20 minute
nap before 4pm can help
improve cognitive
performance, helping you
feel your best. If you
regularly stay up bingewatching Netflix, you just
need to go to bed earlier,
and aim to get eight hours
of consistent sleep.

Max says... Some nights
you'll dream more, some
nights you'll wake more,
some nights you will sleep
less than others. This is
normal, there is no such
thing as a perfect night's
sleep. It's important to
try to keep your sleep
routine on track as there
are always ways that you
can subtly improve it.

Day dozer
You often feel drowsy
during the day. Optimise
your sleep environment,
making sure to block out
any noise and light that
may be stopping you from
getting into a deep
slumber. Restricting your
alcohol and caffeine intake
and keeping an eye on
when you're eating your
last meal of the day could
also have a significant
positive impact on the
quality of your kip.

Stellar sleeper
You're a sound and rested
sleeper. It's always
important to bear in mind
that changes in lifestyle,
such as drinking alcohol
more regularly or elevated
stress levels, can quickly
have a negative effect on
your sleep. Be mindful of
any changes in your
night-time patterns and
make efforts to get back
on track with your routine.

13



BALANCE_OCTOBER_2019

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