Tips for better sleep

December 7, 2021

Sweet, sweet slumber. Many of us find ourselves chasing after those zzz's because we are either not getting enough, or not getting enough quality of sleep. In a society that is hyper focused on endless productivity and that "rise and grind" it's no surprise that so many of us suffer with a lack of good sleep. 🥱

The CDC and National Sleep Foundation guidelines recommend that all healthy adults need between 7-9 hours of sleep per night. Getting in any less than that can have negative effects on hormone levels, brain function, mood, weight gain, and disease risk. Making sure you catch all those zzz's that your body needs will help optimize your health and maintain a healthy weight. 😴👍

Want to get a better nights sleep but not sure where to start? Here's five tips on how to maximize your snoozin' quality for healthier and happier waking hours! ⬇️

1. 🔆 Increase bright light exposure in the day  and reduce blue lights at night. Your body's natural clock, aka your circadian rhythm, requires natural sunlight or bright light exposure to keep everything in tune. Making sure you get enough light during the day helps you fall asleep faster and improves your quality of sleep as well. On the other end of the spectrum, too much light at night, especially the blue light emitted by our screens 📱, disrupts the production of melatonin, a hormone that helps you get sleepy. Turn off any bright lights about two hours before bed and download blue light blocking apps on your phone or computer to help reduce exposure.📉 ✅

2. ⏰ Keep your sleep/ wake times consistent. In the same degree as facilitating your circadian rhythm as above, it's shown to benefit your sleep quality significantly if you maintain the same sleep schedule all week long, even on the weekends. Your body is a creature of habit, and following a strict sleep schedule is important to giving you the best sleep possible. ✅

3. 🛏️ Optimize your bedroom environment. Who doesn't want to make their bedroom as cozy and relaxing as possible?? Controlling factors like temperature, noise, external lights, and furniture arrangement helps ensure you feel comfortable and calm which can give you the sleep you've been dreaming of! ✅

4. 😌 Establish a relaxing pre-sleep routine. Things like listening to relaxing music 🎧, reading a book 📖, taking a warm bath 🛀, meditating 🧘. and even getting a massage 💆 (*wink wink at your partner) helps to wind down your body and mind so when the time comes, you will fall asleep with ease.😴 ✅

5. 🏃Exercise regularly just not before bed. Exercise is one of the best science-backed ways to improve your sleep and health. Doing it regularly has been shown to improve all aspects of sleep. Exercising increases alertness by producing hormones like adrenaline, so it is best to avoid scheduling your workout right before bed. ✅

Looking for more information about getting a better nights rest? Check out my 12 week sleep course here!

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