Do you lead a busy life? Do you feel like you might be tired during the day and doing everything with a glass half full? Getting enough sleep is vital for your overall well being and to help your body get the rest it deserves.
Here are few tips on how you can improve your sleep!
Sticking To A Routine
Start by sticking to a bedtime routine. Choose a time when you are normally tired every night and try to wake up at the same time in the morning. This will help set your body’s internal clock and also optimise the quality of your sleep.
In addition to sticking to a routine, try these tips as well:
- Avoid napping excessively. Napping can be a great way to make up for lost sleep. However, if you have trouble sleeping at night, napping can make things worse for you. Limit naps to 15-20 mins in the afternoon.
- Avoid sleeping in. Sleeping in on the weekend can disturb your natural sleep-wake rhythm. If you need to compensate for a late night, you can opt for a daytime nap rather than sleeping in.
Dim The Lights
Having a dark environment for sleep time is essential for optimal sleep. Darkness stimulates the production of melatonin, a “sleep hormone” produced in the . It sends a signal to your brain to let you know it’s time for rest.
As your body temperature drops, muscles begin to relax and your feelings of drowsiness increase. These melatonin levels rise during the evening as darkness falls, so exposure to light can inhibit this biologically timed rise in melatonin levels. This delays your usual sleep time.
Make sure your bedroom is dark by blocking out any light that may come in to ensure that you prepare for sleep properly. If that isn’t possible perhaps investing in a sleep mask may do the trick!
Exercise is great for the mind and body! Making sure you engage in physical activity is going to help improve your sleep quality. It can help you fall asleep faster and stay fast asleep during the night. If you suffer from insomnia, regular exercise can help you overcome the condition.
Try to finish any moderate to vigorous workouts at least 3 hours before bedtime so you don’t disrupt your sleep. Low impact exercise such as yoga and stretching helps with promoting sleep.
Wind Down Before Bed
Everyday life can be very hectic and stressful. Shutting off the day and winding down is essential to helping your body to go to sleep. Creating a pre-sleep routine is going to help you feel relaxed and calm before dozing off.
Do relaxing things before going to bed which include:
- Taking a warm bath
- Having a cup of warm milk or tea
- Listening to calm music
Whatever works for you is going to be the best and doing it every night as part of your night time routine will help remind your body it’s time to slow down and relax.
Avoid Caffeine Before Sleep
It’s important to avoid any caffeinated food or drink before bedtime. Caffeine is a stimulant, and for the most part, people usually consume it after waking up in the morning to feel alert. If you consume any type of caffeine before bedtime, it can temporarily make you feel more alert and this can prevent you from falling asleep.
Step Forward To The Best Sleep Starting With Us
No matter what health or fitness goals you are wishing to achieve, we have world class personal trainers that can help you reach those goals, and each new member receives a free personal training consultation! If sleep is an issue for you, regular exercise can help you improve your sleep.
Get in touch with one of our friendly Crunch family members to start your health journey today!