7 Habits for a Better Sleep

We all know that for optimal health and performance we should sleep at least 7-8 hours a night. And of course, most of us have a hard time getting to this number. That being said, the quality of your sleep is often more important than the duration. In this post, I’m going to go over some tips that will help you improve the quality of your resting time and help you recover better.

1. Find your perfect bedtime and try to stick with it

Try going to bed and wake up at the same time. Your body has a natural clock and it does like discipline. Try not to sleep in on your days off either unless absolutely necessary.

I know, it’s not always possible especially if you work night shifts or have a schedule that changes every week. So let’s move on to the next one

2. Avoid caffeine and alcohol at least 5 hours before going to bed

This one seems obvious but often overlooked. Sometimes we get too busy and run on coffee and energy drinks and don’t think about time. Alcohol buzz may feel like a way to relax but it actually disrupts your sleep.

3. Create a perfect environment

Your room should be cool, dark, quiet and clean. Your bed should feel like heaven.

4. Avoid big meals right before bed

Eating before bed, in general, is not a bad thing, but if you have a big meal it can disrupt your sleep because your body is focused on digestion rather than rest.

5. Avoid electronics

Playing with your phone or pad doesn’t help you to relax, as LED lights trick your brain into thinking it’s still activity time.  If you feel like you need extra activity before bed, try reading a book.

6. 20 min rule

If you don’t fall asleep in 15-20min get up and do something quiet, like reading a book, drawing or knitting, until you feel sleepy again. Staying in bed and tossing around just causes more frustration and won’t result in a good rest.

7. Stay active during the day

Needless to say, physical activity is one of the best ways to get some good sleep. Haven’t worked out in a while? Time to introduce regular exercise back into your routine.

I hope you find these tips helpful. Give them a try and let me know what you think!