Struggling to get into a healthy sleeping routine? Not to worry, give these tips a go the next time you put head to pillow!
Here’s 7 things that will help you improve your sleeping habits and overall health:
1) TURN OFF SMARTPHONES, TV & SOCIAL MEDIA BEFORE BED
At least 1 hour before bed cease use of all technology with a screen. When checking emails, scrolling through social media or watching Netflix, our brains stay active as they continue to process information. This prevents the brain from undergoing its natural process of transitioning into a state of relaxation.
Blue light from TV’s, computers and our smartphones have been shown to slow down the brains ability to release melatonin, the chemical that induces sleep. Make it a habit to shut everything off 60 min before bed and take it a step further by leaving your phone in another room, so there is no temptation to check it in the middle of the night.
2) GO TO BED EARLY
By being disciplined with your bedtime you are pre-maturely setting yourself up for what will invariably be a productive next day!
Staying consistent with both our bedtime and wake up time is one of the healthiest things we can do for ourselves. Healthy structure with our sleep schedules give us the opportunity to feel our best as well as maximize performance and productivity.
3) EXERCISE HARDER
Working out hard and often will not only improve overall health, your body but also the quality of your sleep. Exercise helps release serotonin and dopamine, both of which promote healthy sleeping pattern.
Try adding 1 more series of exercises per body part, getting in an additional 10-15 minutes of cardio, or just step up the overall intensity of your workouts.. This is multi beneficial obviously, as your sleep and fitness will improve simultaneously!
4) PLAN YOUR DAY THE NIGHT BEFORE
At the end of every day write down the 3-5 most important tasks you want to get done the following day. This is not simply just a productivity game changer, it will also improve your sleeping pattern. Going to bed with a clear mind knowing you’re set up for success the following day alleviates any conscious, or subconscious anxiety that will have a negative impact on your slumber.
5) READ BEFORE BED
This highly recommended alternative to TV will not only help you relax, but raises your IQ, consciousness, lowers stress and expands your knowledge bank.
6) VISUALIZE YOUR GOALS
The number one cause of being unable to sleep is stress.
We stress about work, relationships, our bodies, money, etc. If you can name it, we stress over it. The more we stress about things, the more of those things we bring in to our lives.
Visualization opens your mind to a whole new realm and aggressively streams line the process of reaching your goals. You need to master the skill of being able to turn off your mind from the days stress or life’s outside noise and see yourself not as you are now, but as the person you are trying to become.
This is a fail proof way to expedite the process of achieving your goals and will dramatically improve your sleep cycles as well.
7) DON’T EAT BEFORE BED
Eating too close to bed time can disrupt sleep as well as the bodies ability to digest efficiently. There have been many studies that have shown eating too late at night before bed was linked to both poor sleep quality and weight gain.
Eating before bed interferes with sleep and sleep quality in a number of ways. The digestive process slows at night so if you eat too close to bed time you may experience indigestion, gas or just make it harder for your body to break down and absorb the nutrients you’re consuming. Eating late can also cause a blood sugar level spike giving you a surge of energy, making it much more difficult to fall asleep and stay asleep. It can also interfere with the bodies production of human growth hormone and melatonin – 2 hormones that help facilitate quality sleep and recovery.
Best practiced for optimal sleep and health is consuming your last meal of the day 2-3 hours before bed time.
Words: Chris Cavallini, Nutrition Solutions C.E.O & Founder.
“Stay Disciplined & Live With Passion”