Lack of sleep is a stressor on the body and can increase cortisol levels. I therefore encourage you to prioritise healthy sleep patterns while recovering. I recommend the following:

• Aim for 8-9 hours of sleep each night to ensure enough time for both deep sleep and REM sleep
• Stick to a regular sleep schedule by ensuring you go to bed and wake up at the same time every day, this will help anchor your internal clock and body’s circadian rhythm
• Ensure that your bedroom is dark enough by dimming lights before bed and using black out blinds/ earplugs if required. Darkness helps release melatonin which signals the onset of sleep
• Take a warm bath or shower before bed to help facilitate your sleep
• Minimise screen time in the evening
• Go outside for 10-15 minutes each morning, sunlight suppresses melatonin and triggers cortisol to help wake you up and ensure you are more alert throughout the day.
• Temperature is extremely important for regulating your sleep cycles. In order to fall asleep your core body temperature must be 1 degree lower than your natural temperature. It is important that you therefore ensure your room is cool. Placing your hands or feet out from under the covers will also help you cool down
• Ensure that you don’t eat within 2 hours before bedtime, however it is important that you do not go to bed hungry either
• Avoid drinking too much fluids 3 hours prior to bed, to reduce the likelihood of waking up during the night
• If you have trouble sleeping, stop consuming caffeine 8-10 hours prior to bedtime
• Establish a wind-down routine that works for your in order to prepare the body and mind for sleep. This may include meditation, music or reading a book – whatever works best for you.