How to Sleep Better

Posted on January 18, 2021 by - Health Blog

A Walking Zombie 

Do you feel like your energy has been completely zapped from your body and you go through the day like a walking zombie? It could be from long days of work, hours of chasing after a toddler, an intense round of basketball, or maybe you’re simply not sure precisely why you wake up feeling drained. 
 
It could have a lot to do with your sleep. Your sleep hygiene is important in enabling your body to reset itself to be ready for another day. There are plenty of things we can do to promote better quality and quantity sleep. Some examples are eating a wide variety of healthy foods, getting in some daily movement and managing stress. Besides those, there are some other things you can do to sleep better. Read below for more tips to get a better night a rest.

Tips for Better Sleep

Follow the below steps on how to improve both the quantity and quality you get each night. 

FOLLOW A SLEEP SCHEDULE — Try to go to bed and wake up at the same time each day. This will help train your body to know that it’s time to rest, so you can get to sleep easier.

LIMIT USE OF ELECTRONICS 1 HOUR BEFORE BEDTIME — The blue light emitted from our cell phones actually sends signals to our brains that it’s still daytime, making it harder for us to shut off when it’s time for sleep.

RELAX & UNWIND BEFORE BED –– Consider writing in a journal or taking down some notes for your next day’s to-do list– anything that will help quiet your mind.

GO EASY ON THE ALCOHOL — Alcohol affects the production of sleep-inducing chemicals in the brain and can block REM sleep (the deep, restorative type of sleep).

INCLUDE RELAXATION TECHNIQUES — Relaxation techniques are helpful for managing stress and promoting deep, restful sleep. Relax before bed with a warm bath, deep breathing, meditation, gentle stretching or yoga.

 

Why?

You might be wondering why we’re pushing you to do these things. Getting enough quality sleep each night allows our bodies to reset themselves both physically and emotionally so that we can be ready for a new day ahead. Your body is like a battery and needs to be recharged daily. Sleep is like a charging station. It’s when you body rests and repairs itself. Refer back to the list above whenever you need to check in on your sleep routine.
 

Still Not Sleeping Well?

Sleeping Journaling

If you already do the above mentioned and still struggle with getting good sleep, then document it. Keep a sleep journal. Document how many hours of sleep, how many times you got up or woke up (even if you stayed in bed), what happened that day that could’ve caused your poor quality or lack of sleep, etc. These anecdotal notes can help you pinpoint things that might be causing you to lose valuable sleep.

Contact Your Doctor

Sometimes all the tips and tricks in the world don’t work. It could be you have something going that requires medical attention. With that said, if you continue to wake up feeling groggy and fatigued regularly, then notify your doctor. Share your sleep journal with the medical team so they can get a better idea of what you’ve been experiencing. Don’t hold back details. Doctors are there to help you. If there is a problem, then they will work with you to fix it.

After reviewing your journal as well as talking to you, your doctor might want to run some tests and maybe even have you do a sleep study on you to see if you possibly have sleep apnea or some other condition that may be negatively impacting your health. Don’t hesitate to do as they say. They’re trying to help improve your overall health. I don’t know about you, but sleeping like a baby is something I’m definitely interested in!

 

Healthy Recipes

Besides being well rested, fueling your body with the right kinds of food is super important. With that said, check out our blog for healthy recipes to add to your stock of healthy meals and snacks. Keep checking out our blog for more ideas to keep your recipe arsenal fresh so you can enjoy. That will help you stay on track to reaching health and fitness goals.

 

For additional tasty recipes, tips, and more, visit our website, Facebook page, and Instagram!

Also, if you’re struggling and need some help making progress on your fitness journey, contact us. Our team of rockstars will help you get on track or push you past your plateau and get you rolling again. We’re happy to assist. We want to see you live a happy and healthy lifestyle!

 

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