Getting adequate sleep is essential for healing, recovery and wellness. A good night sleep is just as important as regular exercise and a healthy diet! Research even shows that poor sleep has immediate negative effects on our hormones, exercise performance and brain function.
Here are some basic suggestions to help improve your quality of sleep
1. Get enough sleep
You need about 6-8 hours of sleep for our bodies to adequately repair. Figure out what time you need to wake up and track back 8 hours from there
2. Night time rituals
These can help you relax and prepare your body for sleep. Set an alarm for at least an hour before you need to go to bed and then spend that last hour away from work, stimulation and screens. Take a bath, read, journal or mediate. Avoid stimulation.
3. Reduce blue light in the evenings
These lights can impact your circadian rhythms, tricking your brain into thinking it is still daytime. This also reduces melatonin, which helps you relax and get deep sleep
4. Decrease stress before bed
Night time cortisol (stress hormone) can cause disruptions in sleep patterns and periods of wakefulness. Try journaling or meditationbefore bed as a way to let go of some of your daily stresses before going to bed
5. Be consistent
Go to bed and waking up at the same time every day improves your chances of a better sleep
