Besides exercise, sleep is one of the few things that benefits so many areas of your health.
With benefits to your physical and mental health, immune system, and quality of life, you can’t afford to not get a quality night of sleep.
While you need 7-8 hours of sleep per night, the quality of your sleep is just as important as the quantity.
The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort!*
The secret to sleeping better is very simple: prepare for a fantastic night of sleep.
You can’t be on your phone until midnight responding to emails, scrolling through social media, and binge-watching episodes of This Is Us and expect to sleep better.
To have a full and hearty 7-8 hours of sleep, it’s all about what you do before you go to bed.
- Bedroom. Create an environment that is cool, quiet, and dark. Use earplugs if you live in a noisy neighborhood.
- Set aside work. Unless you’re on-call or under a serious deadline, set aside any and all work tasks. You’ll be in a much better position to solve those problems after a good night’s sleep.
- Shut of screen time before bed. Cell phones, computers, tablets, and televisions emit a particular kind of light that suppresses melatonin, the hormone that helps you sleep. Plus, that kind of mental activity keeps your brain awake. Use the hour before bed to wind down.
- Read or listen to an audiobook. Okay, so I know I just said to put the phones and tablets away. But some people do read on tablets or listen to audiobooks to relax. Just make sure you do it while staying focused and absorbed in a great story!
- Write. Make a list of things to do the next day or any lingering worries. Simply getting the thoughts out of your head and on paper can help you relax.
- Stick to the routine. Go to bed at the same time every night, and you’ll always have a great night of sleep!
The good news? Your training helps you sleep!
Studies have found a link between exercise and improved sleep. Sleep better, train better!
*Source: National Heart, Blood, & Lung Institute
Photo by Daniele Levis Pelusi on Unsplash