Getting adequate sleep is an important part of your overall health, but can be one of the easiest factors to over look. When we're planning our day, our morning routines tend to steal the spotlight, but establishing a good nighttime routine can be just as beneficial. Better sleep leads to more energy and focus during the day, better performance in the gym, better recovery, and has been linked to increased fat-loss. Seems like a simple enough change, but like most things, it can be easier said than done, right? Here are 5 tips for things you can do to improve your sleep routine and set yourself up for more restful nights.
1: Dimming lights and limit screen use at night. Artificial light and blue light can affect your circadian rhythm. Having a low light environment signals to your brain to start winding down and preparing for sleep. Try to start dimming lights and cutting off screentime about 1-2 hours before you want to go to sleep. If you can't manage to completely cut off screen use, blue light blocking glasses can help.
2: Avoid eating right before bed. I'm sure you have heard someone say that you shouldn't eat after a certain time, and while we don't necessarily think there is a one time fits all, there is some benefit to not eating too close to bedtime. If your body is busy digesting food, it will keep you from being able to sleep as deeply as you would otherwise.
3: Have a consistent schedule. If you have a certain schedule during the week, and a completely different schedule on the weekend, your body is going to have a harder time adjusting. Ever wondered why it was so much harder to get up on a Monday morning than midweek? If your not keeping a consistent schedule, that is probably why.
4: Get more sunshine throughout the day. Similarly to getting too much artificial light at night, not getting enough natural light during the day can effect your circadian rhythm and make your sleep at night less restful. Spending more time outdoors during the day can improve your sleep quality at night.
5: Complete your stress-inducing activities prior to bedtime. Whether you find yourself finishing up last minute things for work or sitting in bed scrolling through polarizing comments on social media, having that stressor before bed can make it hard to settle your mind down when it is time to sleep. If you truly love what you do, it might not feel like a stressor, but it will still make it hard to wind down.
If you have been struggling with fatigue during the day, or you are seeing plateaus in either performance or weight loss, getting better quality sleep could be the ticket. Which one of these tips will you implement? (Bonus points if you said all five!) Did you find this helpful? We would love to hear from you! You can contact us through our website by clicking HERE!