Tips to Sleep Better
How nice if we could all be "morning people" and wake up every day feeling refreshed and ready to take on the world? Oh, but we don't feel so every day, right? Sometimes, we drag ourselves out of bed in the morning because we haven't gotten enough sleep at night. When it comes to working out, we all know that what you do at the gym is important. But do you stop to think about what you do outside the gym — what you eat, what you drink, and especially how you sleep, is just as crucial? In fact, you should get a good night's sleep in order for the exercise to actually work! Here are a few tips that might help you sleep better!
Establish a Bedtime Routine, Even on Weekends
Improving sleep requires consistency, so start becoming a creature of habit. Set a standard bedtime window and stick to it. Doing the same thing each night allows you to “train” your body and mind to relax as it learns a conditioned response to relax. Whatever you do, do it routinely at the same time each night, and your body's circadian rhythms will do the rest.
Create a Sleep-Friendly Environment
Make sure that your bed and pillows are comfortable. Investing in a comfortable mattress, good sheets, and the pillows of your dream are worth it to wake up feeling rested and fresh. Keep your room clean and cool. People at risk of hoarding disorder tend to experience more sleep disturbances and take longer to fall asleep. Keep your bedroom devoid of clutter.
Thirty minutes of daily activity can set you up for a good night's sleep. When you are tired from exercise you fall asleep faster, get a higher percentage of a deep sleep, and wake up less frequently during the night. Exercise can be an important contributor to your sleep health. Overall, people tend to sleep better when their lifestyle includes some physical activity. Is your fitness regimen disrupted due to the COVID-19 crisis? No need to worry. Make use of our online fitness coaching sessions. You can level up your fitness training with our online fitness trainers.
Time Your Naps
Napping is a great form of rest and works wonders for your overall health. Try not to take naps too close to bedtime as it may make it difficult to fall asleep at night. Your naps shouldn't stretch beyond 20 minutes. Anything longer than that can mess with your nighttime sleep, especially if you are frequently sleep-deprived.
Turn off all the devices
Shut off your TV, computer, and smartphone. Learn to set them aside before bedtime to make sure you are well-rested in the morning. The blue light from the screens interrupts the production of melatonin - the hormone needed to fall asleep. You can opt to read a book instead.
Try progressive muscle relaxation
While you lie down on the bed, try focusing on each muscle group - tightening each for 10 seconds, and then continuing to the next group. Start with your feet, tightening the muscles in your toes, heels, etc. and count to 10. Then move your way up the body - tighten the calves, the thighs, the glutes, the abs, all the way up until you reach the muscles in your face. People who don't get enough sleep often report that practicing progressive muscle relaxation at night helps them sleep better.
Don't stress out
Stress can be a 'sleep thief'. That's because when you're stressed, your body releases a hormone called cortisol. If the stress you are feeling during these uncertain times is getting in the way of good sleep, you certainly are not alone. Remember, sleep is different for everyone, and what works for some may not work for you. Consider being evaluated by a medical professional if you have trouble sleeping on a nightly basis, even though you're doing your best to follow proven sleep tips.
Meet your fitness goals from home!
Regular exercise is great for your overall health and helping you get to sleep at night. Even though the gyms are closed, and we are all upholding social distancing, you can still get fit/ maintain your fitness with our amazing online fitness programs. Our online fitness and nutrition programs can help you keep your fitness goals in check.