4 Ways to Help You SLEEP Better!
With the Holidays quickly approaching, I probably speak for many of us when I say we feel BUSY and STRESSED! Between end of the year time constraints at work, to holiday parties with friends, to family gatherings, there’s one thing that many of us sacrifice this time of year… SLEEP!
Check out these easy ways to sleep better throughout the holidays, many which don’t take much extra time at all!
1. Try to go to bed and wake up at the same time everyday.
Lots of us LOVE sleeping in on the weekends, but sticking to the same bed time and alarm time helps your body’s interval sleep clock, which can optimize the quality of your sleep.
2. Beware of lights!
Melatonin is a hormone that is found naturally in the body. It is controlled by light exposure, and helps to regulate your sleep cycle. When it’s dark, our bodies produce more melatonin, which makes us sleepy. If you’re looking for a better quality sleep, try to limit screen time on your cell phone or computer for 1 hour prior to your bedtime. To make mornings easier, you can turn a light on as soon as you wake up.
3. Exercise Daily
Research suggests that people who exercise regularly sleep better at night, and feel more energized throughout the delay. Even walking for 10 minutes a day has shown to improve sleep quality! Be mindful of the time that you exercise though… Exercise releases cortisol and revs your metabolism, which means it may be harder to fall asleep immediately following a workout.
4. Find ways to relax before bed
Stress, worry, and anger from your day can make it difficult to fall or stay asleep. Try to find a relaxing nighttime ritual to help you fall asleep quicker. For example, you can try taking a bubble bath or reading a book. If it helps, consider keeping a notebook on your nightstand so you can write down any worries or ideas that come to you during the night.
Lack of sleep is one of the main ways we sabotage our health and fitness goals, especially weight loss. Don't underestimate the power of a good night's SLEEP!
