Step Up Your Sleep Routine: Tips For A Better Night’s Sleep
Posted on June 29, 2022 by Iliana Stoilova
If you’re feeling like your body’s energy is depleting faster than usual, or just a bit sluggish overall, chances are your sleep schedule (or lack thereof) might be the culprit. It can’t be overstated enough how important sleep is for our mental and physical health, as it’s the optimal time for your cells to get to work and help reset your body each and every day. Here are a few tips to make your sleep routine a priority for top tier performance!
1. Get Moving!
It’s no secret that exercise helps to improve pretty much everything, especially the quality of your sleep. Incorporating at least 30 minutes of physical activity into your day will drastically improve your mood, your muscles and your melatonin.
2. Honor Your Circadian Rhythms
Circadian Rhythms are a part of our body’s internal clock that closely align our daily activities with when the sun rises and sets (nature is fascinating!). It’s important to observe when your bodily naturally wakes, when it’s hungry and when it’s ready for bed. Be mindful of your bedtime so that you can incorporate 7-9 hours of uninterrupted sleep. 10PM is the average recommended bedtime, so if you fall asleep later than that, try going to bed 15 minutes earlier each night to gradually reset your body clock.
3. Block Out The Blue
The blue light your electronics emit can drastically impact your quality of sleep. Before bed, be sure to turn off your phone, tv, tablet, game consoles, etc. It’s also highly recommended to keep your phone at least 36 inches from your body when you sleep.
4. Aromatherapy: Lavender & Chamomile
Aromatherapy is a longstanding tradition that has lasting holistic effects. Drinking a cup of warm chamomile tea before bed, or even adding some lavender to your diffuser will help to ease anxiety, relax your mind and your body.
5. Squeeze In A Brief Nap
Naps are an adult’s dream and a toddler’s nightmare. They are very helpful during days of longer activity and higher physical exertion. Try to keep them brief though: 20 minutes lying down is all you need to give yourself an afternoon boost!
6. Nighttime Snacks
Moderation is always key, but a complex carb or whole grain snack at least two hours before bed can do wonders for your slumber. Bananas with almond butter, fruit, oatmeal raisin cookies, or unsalted nuts and seeds are all great healthy substitutes.
7. Sounds of Nature
Soft sounds of rain pouring or waves rolling to shore can have a therapeutic effect on our bodies. Put your Alexa to work and plug in some soft soothing sounds to drift off to dreamland.
8. Stretch Before Snoozing
Easing sore muscles and melting layers of tension is a great idea for when you wake up and before you hit the pillow. Low-resistance activities like basic stretching and yoga for 20 minutes will help to release any built-up lactic acids and relieve your nerves for a more relaxing sleep.
9. Adjust Your Lighting
Lower levels of lighting will set the mood for a good night’s sleep. Try dimming your lights at least two or three hours before bed to activate your brain’s melatonin production. Also, use 15-watt light bulbs for reading before bedtime.
10. Luxuriate In A Warm Bath
Studies found that taking a hot bath about 90 minutes before bed can help you fall asleep faster. Interestingly, hot water actually helps to increase your body temperature in order to lower it for bedtime. When your body temperature drops, it communicates to your body that it’s ready for Zzz’s. Add your favorite scented Epsom salts and soak for roughly 15 minutes to upgrade your bath experience.
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