There’s no question about it, sleep is vital for our overall health and wellbeing. It can have a huge impact on our bodies if we’re not sleeping correctly or not sleeping for long enough each day. With sleepless nights comes tiredness, stress, and a lack of motivation. And while most of us know that a decent night’s shut eye will leave us feeling better refreshed and ready to take on a new day, sometimes the simple act of ‘nodding off’ can be easier said than done! Sleeping in the heat of summer can be tricky, so here’s a list of our favourite ‘sleep better’ tips to help you get a good night sleep every night.
Your eating habits can play a huge role in the quality of your sleep, particularly the food you are consuming before bed time. Below are common diet habits to steer clear of if you’re looking for a good night sleep;
As caffeine is a natural energy booster, it can be very problematic when it comes to getting a restful sleep. Try reducing your caffeine intake throughout the day and avoid having any in the evening.
Avoid alcohol. Many of us think that a wine or nightcap may be helping you relax, but in actual fact, it can disrupt your sleep once you’re out. If you’re going to have an alcoholic beverage, try having it later in the afternoon rather than accompanying it with dinner.
- Late dinners
Avoid large meals before sleep. With the hustle and bustle of life we tend to have our meals later once we’ve gotten our kids into bed, or simply finished up work for the night. However, heavy meals should be eaten in the early evening to aid a better night’s sleep. Aim to have dinner finished for the 7PM mark, giving your body time to digest and settle before sleeping.
The environment we sleep in can impact the way we sleep through the night. Too much noise, technology or an uncomfortable temperature can go hand in hand with a restless night’s sleep. To create the best ‘sleep haven’, eliminate noise and create a peaceful presence for your body to relax. As it’s not always easy to stop background noise, we recommend using ear plugs or even counter outside noise with some calming music. It’s also important that you keep your room temperature nice and cool to relax before heading off to sleep. With the popularity of technology, our smart devices are coming with us everywhere, including the bed. Switch off and focus on you. Minimising light can help your brain relax and encourage better sleeping.Here it’s important to remember that our beds should only be used for sleeping. We can fall into the habit of watching tv or doing work and this can confuse our bodies. By using your bed strictly for sleep, you’re training your body that it’s a place for relaxation.
Try and work out for at least 30 minutes a day. Whether you’re going for a short walk, a barre class or another workout, this is a great way to use your energy all while relaxing the body for sleep later. We recommend not working out right before bed as this can get your endorphins going. Schedule your sweat session for a few hours earlier so that you’re calm and settled. As exercise releases endorphins, this is a natural way for your body to feel good and improve relaxation for sleep. With the encouragement and support of our instructors, Xtend Barre is a great way to work out and reap the benefits for sleep.
Establish a routine by training your body clock. With consistent bedtimes comes a trained sleeping pattern. Try going to bed at the same time every night but especially on the weekdays. Even five days of consistency your body will thank you for.
By practicing these simple steps in your everyday life, you’ll establish better sleeping habits that will refresh and re-energise your body and your mind. Improve your sleep and create a happier, healthier you!