We’ve been encouraging you to forget all the confusing, complicated, and conflicting fitness advice and to focus on these 5 habits to make a big impact on your health:
- Strength train 3-4x per week
- Walk/move more
- Improve sleep quality and duration
- Increase our daily water, fruits, and vegetable intake
- Prioritize protein at every meal
Today, we’re chatting about how to improve sleep quality and duration
Sleep is an integral piece of our health. These precious hours of shut-eye allow our body and brain to repair, recover, and grow stronger. Yet, in the hustle and bustle of our fast-paced lives, quality sleep often takes a backseat.
Here are some strategies to help improve your sleep hygiene:
1. Establish a Consistent Sleep Schedule
Your body loves routine, and your sleep is no exception. Set a regular bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
2. Create a Relaxing Bedtime Ritual
Engage in calming activities before bed, such as reading a book, practicing gentle yoga, or taking a warm bath. Try to avoid screen time at least an hour before bed, as the blue light emitted by electronic devices can interfere with the production of the sleep hormone, melatonin.
3. Mind Your Nutrition and Hydration
What you eat and drink can significantly impact your sleep. Opt for a balanced dinner without overeating. Limit caffeine and alcohol intake, especially in the evening. While a nightcap might seem relaxing, it can disrupt your sleep cycle.
4. Move Your Body Regularly
Exercise is a powerful ally in the quest for better sleep. Engage in regular physical activity, but try to complete your workout at least a few hours before bedtime. While exercise promotes better sleep, working out too close to bedtime can have the opposite effect due to increased adrenaline levels.
5. Improve Sleep Environment
Create a sleep-conducive atmosphere in your bedroom. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows to support a restful night’s sleep. If outside noise is an issue, consider using earplugs or a white noise machine.
6. Manage Stress and Anxiety
Unchecked stress and anxiety can wreak havoc on your sleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. Journaling before bed can also be a helpful way to unload any lingering thoughts or concerns.
It’s important to consider that life circumstances can dictate how much we can actually improve our sleep quality. For example, if you rotate shift work, this can impose challenges. Additionally, babies, toddlers and kids can also affect your sleep in numerous ways.
Reflect on one simple adjustment you can make today that aligns with your sleep goals. What’s your first step towards better sleep?
If you need help improving your sleep, or anything fitness related, our team is here to help! Book a ‘no sweat’ intro today to learn more!
