Many times, we find that we are not getting enough sleep. This can play a critical role in our health and energy levels. But don't worry... if you aren't getting enough sleep, there is help. Here are some tips that can help you to get a better night's sleep and wake up with more energy. Improved sleep will also have a positive impact on your health.
1️⃣ Stick to a schedule/routine. This is very important. Even on the weekends. By sicking to a schedule and giving yourself a "bedtime" your sleep will become more consistent and your body will be used to the routine. A sleep calculator can be helpful and tell you what time to go to sleep based off of when you need to wake up. It works by counting backwards by sleep cycles from when you need to wake up. That way, you will wake up at the end of a sleep cycle vs in the middle of one. When you wake up in the middle of a sleep cycle, you feel tired and groggy. By going to bed at the right time, you can wake up in between sleep cycles feeling refreshed. https://sleepyti.me/ is easy to used and gives your multiple bedtimes based off of when you need to wake up.
2️⃣Turn off the electronics. Don't sleep with the tv or other devices on. It's a good habit to turn off your electronics 30-45 minutes before bed and allow yourself to relax. It is helpful to have a comfortable, cool, dark bedroom to sleep in. Minimize external stimulation as much as possible.
3️⃣Don't read anythinge too heavy right before bed. Many experts suggest that if you like to do some reading before bed, make it something light. Some fun fiction, easy reading is the way to go. Provocative reads and non-fiction can over stimulate the brain making it difficult to relax and fall asleep.
4️⃣ Daily exercise! Move every day. Not just for our sleep but our overall health. An evening workout, as long as it's not too late can be a great way to wind down the day. Once the we settle down and our workout high fades, we will feel relaxed. Some people find it hard to fall asleep after evening workouts. If this is the case for you, then you want to know your body. If you find that it takes you 2-3 hours to wind down and your bedtime is 10pm, maybe a 7pm workout is cutting it close. Try working out at 6pm. Figure out what is best for you.
5️⃣ Hydration. Drink plenty of water! We hear it all the time, every day. Make sure that you are drinking lots of water. Part of the reason we hear it so much is because it is so important. Adequate daily water intake plays a vital roles in almost every bodily function. It is also easy to improve, just drink more water!
So how are you doing? Are you getting enough sleep?