Did you know that you spend a third of your life sleeping? Why wouldn't you want to find the most optimal way for you to sleep and get the most out of your recovery time. Sleeping aids in a number of your body's systems to recover and perform the way they were intended to, your muscular, skeletal, cardiovascular, endocrine and digestive systems, just to name a few. Sleep is one of the three pillars of health, the other two being exercise/movement and nutrition. We often neglect this part of our lives because we think it is irrelevant, but not prioritizing your sleep affects everything that occurs after you wake up and start your day. Here are 5 methods you can integrate into your daily routine to help improve your quality of sleep.
Tip #1 - Create a Soothing Pre-Sleep Routine.
Finding a routine to shift your mind as well as your body into that calm Zen-like feeling before bed will not only help you fall asleep faster, but help you remain asleep for longer periods. The goal is to find your own routine that works for you. Once you have created your ideal routine your body and mind will begin to recognize this pattern and understand that it is time to wind down and go to sleep.
This can seem like a daunting task, but the trick is to take it one step at a time. A few habits you can try are...
1. Stopping screen viewing at least 1 hour before your bedtime.
That means your phone, computer and your television. When you're looking at something on a screen and go right to bed your brain is still processing the information, almost like a playback. This prevents the brain from getting into that quality "sleep mode" and takes longer to fall asleep.
2. Add some movement before you go to bed.
I'm not saying that you should go for a quick run before your head hits the pillow, but maybe a quick 30-minute slow walk. This helps release relaxing hormones into your body making it easier to fall asleep. If walking is not your thing and your body is feeling tight, 15-30 minutes of light stretching where you're holding the position for 20-30 seconds focusing on slowing your breathing will also release the same relaxation hormones. This will also allow you to sleep more soundly as your body is physically and mentally more relaxed, and you will wake up with less tension in your body.
3. Avoid eating heavy/processed foods 1-2 hours before going to bed.
Trying to fall asleep on a full stomach can also affect your quality of sleep. Aside from feeling uncomfortable, your body will be focusing on digesting that large meal you had not too long ago, taking the attention away from focusing on your body's recovery. If you find yourself feeling ravenous before going to bed have something small but filling. Like a few handfuls of nuts, carrots and hummus, a few pieces of fruit (preferable ones with skin which has fiber to help digest the excess sugars of the fruit). The reason you want to avoid eating more processed foods is because your body will take longer for them to digest and there is less nutritional value and generally more sugar.
Tip #2 - Establish a Sleep Schedule.
It may seem so long ago when our parents or guardians would try and get us to bed and wake up at the same time every night when we were younger, and we would argue with them about it They actually had the right idea. Getting into a sleep schedule will help regulate your circadian rhythm, which is your body's natural 24-hour cycle from when you wake up to when you go to sleep. As you stay consistent with this routine you will begin to notice you will naturally begin to wake up and get sleepy around the same times every day. Allow for some flexibility with this though, as we know not everyone keeps the exact same schedule all the time. Like when you're traveling, visiting friends, etc. As long as you do your best to stay on that schedule you will reap the benefits of a better night's sleep, easing the ability to wake up and start your day and have more energy.
Tip #3 - Create a Caffeine and Alcohol Cutoff Time.
Now don't stress, we're not asking you to give up caffeine completely, just at least six hours before you are planning to go to bed. Why so long? According to the Sleep Foundation it takes at least 6 hours for your body to eliminate the caffeine in your system. Stick to having your favorite caffeinated beverage towards the beginning of the day to allow your body to process it and allow your mind and body to sleep. As for alcohol, it takes a while to digest and if adequate time is not allowed it will remain in your bloodstream affecting your stages of sleep. Even though you may feel sleepy after you've had a few drinks your body skips the first part of the sleep cycle and jumps right into the deep sleep. Skipping this step affects your overall sleep quality, and honestly, who likes waking up with a hangover.
Tip #4 - Add More Movement to Your Daily Routine.
Do you have those moments where you settle down to go to sleep and your body has other plans and feels like it wants to keep moving? This is possibly due to the fact that you haven't moved your body enough throughout your day and has just a bit of energy left over. You can combat this by giving your body what it is asking for...MORE MOVEMENT. Due to modern conveniences and ease of access to most things we don't have to travel as much to get the things we need, leaving us with a bit more energy in the tank at the end of the day.
Adding more movement doesn't need to be extreme. You don't need to go for a 2-mile run or spend an hour in the gym, just start by adding small amounts of movement to your daily routine. The key is to find what you can do and keep it consistent. Here are some examples of how you can add small amounts of movement to your routine.
Take the stairs instead of the elevator.
When parking your car, park a bit further away from your destination. This will force you to walk a bit more.
Break up your day with mini 15-minute workouts.
Go for a 30-minute walk after you eat a meal. This will also help with digesting more of the food you just ate.
Do some light stretching before you go to bed.
Tip #5 - Find Your Ideal Sleeping Conditions.
Everyone has an ideal sleeping condition; the trick is finding what suites your mind and body best to give the most adequate sleep and feeling refreshed when you wake up. Here are some quick tips to try to find your best sleeping conditions...
Keeping your bedroom completely dark when you go to sleep.
Lower the temperature in your bedroom. Sleeping in a cool dark environment allows your body to fall asleep faster and get a better quality of sleep.
Keep the TV out of the bedroom. Your bedroom is ideally meant for two things, sleeping and sex. Keeping the TV in your bedroom increases the likelihood of becoming distracted and affecting your sleep quality.
Maintain a clean bedroom. If your bedroom is cluttered you will focus on all the little things that are out of place and not focus on getting a great night's sleep.
Comentarios