Getting a good, restful night’s sleep is just as important as regular exercise & eating a healthy diet. Poor sleep quality can lead to a laundry list of health effects such as fatigue, weight gain, high blood pressure, heart attack and more. Read up on how to wind down for the better night’s sleep.
Set the Mood
Did you know that you spend more than half of your life in bed?! Making sure you get a good night’s sleep all starts with the environment of your bedroom. Maximize your sleep chamber by minimizing external light & noise, keep the temperature cool and invest in a good mattress.
Having a consistent bedtime routine is a crucial part of your sleep-wake cycle. This will help prep your body for sleep by relaxing and winding down from the day’s activities. A few ideas to incorporate into your bedtime routine could be turning off electronics, stretching, meditating, reading or journaling.
Skip the Snacks
Munching late at night can negatively affect your body’s natural sleep quality. Eating too much before you hit the sack can lead to heartburn & indigestion. Also, your metabolism slows down while you’re asleep, making it harder to burn off what you consume right before bed. If your tummy is rumbling before bed, reach for snacks that include complex carbohydrates, protein or small portions of fat.
Don’t Sweat it
Taking part in vigorous exercise before bed such as running, weightlifting, swimming laps & high intensity cycling can stimulate your nervous system and increase your resting heart rate, making it hard to catch some shut eye. If you do exercise before bed, aim to complete the activity at least 1 hour before bed. This will give your body enough time to wind down & relax. Some good options for evening exercise include yoga, walking, stretching & leisurely biking.