Talking Wellbeing with Greg Florimo
As the North Sydney Bears Wellbeing, Education and Community Manager, Greg Florimo has been ensuring the mental health of all of our players and staff during this unprecedented time. He keeps in contact with all players and helps implement a wellbeing program developed by New South Wales Rugby League.
Here, Greg discusses a few key items that we can all follow to maintain a healthy mind and body. Listen to his talk above and click below for more information on sleep guidelines.
North Sydney Bears is committed to maintaining and supporting our players throughout the 2020 season.
QUALITY SLEEP GUIDELINES
DURING THE DAY
Have a nutritious lunch and healthy snacks
Exercise for 30 minutes or more daily
Limit caffeine intake
If you do nap, keep it between 20-45 minutes during the 2-4pm window (and only if you have slept well the night before)
Limit your workday to 8-9 hours
Establish an effective end of day routine to ensure ‘closure’
GETTING READY FOR SLEEP
Avoid strenuous exercise less than 4 hours before bedtime
Avoid caffeine and nicotine within 4 hours of bedtime
Eat a nutritious dinner (limiting rich, high fat/sugar/salt foods)
Avoid or minimise alcohol
Resolve daily dilemmas with your sleeping partner
Relieve your mind of ‘to-dos’ or plans for the next day
Have a hot shower/bath 1 hour before bedtime
Stop using screens at least half an hour before bedtime
Avoid using medication as a sleep aid
Establish a nightly bedtime routine
Stick to a consistent bedtime every day of the week
Set up your bedroom and your sleep environment
- Make sure your bed is comfortable
- Keep the bedroom cool (approx. 20C degrees)
- Make the bedroom as dark as possible
- Use a comfortable pillow
- Keep the bedroom free from electronic devices
- Only use the bedroom for sleep and sex
DURING THE NIGHT
If you can’t get to sleep, get up and wait till you’re tired and then go back to bed
If you wake up and start thinking about ‘to-dos’, get up and add them to your list and then go back to bed
- Don’t watch the clock
- Get 7 – 10 hours of sleep
IN THE MORNING
Wake without an alarm clock if possible
Get exposure to sunlight and natural light as soon as possible
Eat a nutritious breakfast
Limit caffeine intake