The importance of good quality sleep cannot be underestimated. Not only does your body repair itself while you’re sleeping, but it also improves mood and cognition. It’s safe to say that many people these days suffer from lack of sleep — or quality of sleep. Whether it’s stress-induced, over-activity, or an underlying health condition, long-term sleep problems can damage our physical and mental well being.
If you’re one of the many who are sleep deprived, keep reading for a few tips on how to improve sleep, and make it last.
Stress is one of the primary reasons people have trouble sleeping. Therefore, addressing both the cause and treatment of your stress is paramount to improving the quality of your sleep. One of the reasons stress impacts sleep is because of its effect on our hormones. As you become more stressed and the body produces additional stress hormones, a vicious cycle can ensue, leading to even more fatigue and reduced sleep.
If you are experiencing stress, it’s essential to find ways to manage it. Take time for yourself, reduce your schedule, and find activities that will allow you to relax. By addressing stress and eliminating it from your life, your sleep quality will improve.
Exercise (but not in the evening)
Exercise is one of the best ways to improve your overall sleep quality. If you aren’t a regular gym-goer, you might want to sign up for The Club Fitness Facilities to get set up with a personal trainer or gain access to their classes.
Not only does exercise help stabilize your hormones, but the elevation of your body temperature induces a sense of sleepiness later in the day. However, avoid exercise late in the afternoon or evening as it can keep you awake due to the stimulation. Your body needs time to regain its average body temperature; therefore, morning or early afternoon workouts are most sensible.
Having emphasized the importance of exercise, it’s also imperative that you incorporate stretching and meditation into your schedule. Because we often store emotions and stress in the body, stretching can enable you to release all that tension from your muscles. Tense muscles can be a significant contributor to poor sleep, so you’ll likely notice that the length of your sleep (and the quality) will improve if you stretch regularly.
Diet — Avoid Stimulants and Eating Late
If you are having trouble sleeping, it’s essential to cut out stimulants like coffee or tea throughout the day. It’s also essential to cut down on sugary foods as it is known to be detrimental to sleep. Also, if you’re sleep-deprived, you’ll want to avoid the energy crashes that result from consuming sugar. Another thing to avoid is eating dinner late or having snacks throughout the evening. This can interfere with sleep because the body is actively digesting. So, if you want to catch those much-needed zzz’s, it’s best to avoid consuming food after 6pm.
Sleep is essential to our wellbeing. If you are experiencing reduced or poor-quality sleep, experiment with the tips above, and monitor any improvement.