We oversleep, rush to work, quickly run some errands at the end of the day, and didn’t find time to exercise. Today’s busy lifestyle has a big impact on the quality of sleep we get at night and our overall health. From exercising to having a regular schedule, the Somnapure sleep experts have compiled a list of easy-to-follow instructions to improve your sleep and general well-being.
Soak up the early morning sun.
Light helps us wake up in the morning. Getting sun for 20 minutes in the morning signals your brain to wake up. Early in the day is the best time to get sunlight because it resets your body’s rhythms. Try getting sunlight between 6 and 8:30 am.
A great way to fit in your daily sun exposure is to walk to work (at least partway) in the morning. If your morning commute limits your sun exposure, try eating lunch outside or taking a walk around the block during your lunch break.
Keep the same schedule every day.
Try to wake up and go to bed at around the same time everyday. A regular schedule helps your body keep a healthy cycle. It’s also best to avoid having to catch up on sleep on the weekends, as this overload can contribute to sleep disturbance.
If you have trouble waking up in the morning, one easy trick to motivate an early start time is to deliberately schedule activities or appointments earlier in the day. This will help you commit to a set schedule. By switching to a more consistent sleep schedule, you may find that your body feels refreshed and ready to start the day!
Listen to your body.
Don’t force yourself to stay up if you don’t have to! When you’re exhausted, you’re not performing at your best. Staying up later each night causes your sleep cycle to become more and more out of sync.
If there’s nothing urgent that requires your attention, your time is better spent preparing for sleep than spending an extra 30 minutes on the couch. Record that one last show and watch it tomorrow when you’re refreshed.
In addition to its myriad of health benefits, regular exercise can also improve your sleep. Just as sleeping at the same time each night regulates your body’s sleep cycle, exercising helps regulate your body’s metabolism, allowing your body to energize during the day and refresh at night. Try to get your heart pumping for at least 30 minutes every day, preferably in the morning. If you can’t get up that early or don’t have the time, try breaking up your exercise throughout the day. Split your exercise between mornings, lunchtimes, and after work.
If you exercise later in the day, aim to finish your activity at least 3 hours before your bedtime to allow your body time to wind down before sleep.
Wake up earlier.
Can’t fall asleep at night? Internal clock out of sync from a crazy schedule or recent travel? If you find yourself lying awake at night unable to sleep, try waking up 30 minutes earlier the following morning. Not only will you have more time for your morning routine, but you’ll teach your body that it won’t be able to get extra, catch-up sleep in the mornings. After a few days, your sleep schedule will shift. As a result, you will begin to feel sleepier at your chosen bedtime and spend less time trying to fall asleep at night.
Take a warm bath.
Many people find that a warm bath can be the perfect preparation for a good night’s sleep. Warm water can help ease your body into a more restful state and relieve stress. This helps prepare you both physically and mentally for sleep. For even more relaxation in the tub, add in aromatherapy oils or minerals with soothing scents like chamomile, lavender, and passion flower. Low lighting, candles, and calming music can also ease you into a better night’s sleep.
Stick to baths, though. Showers can have an energizing effect, so they are not recommended as a way to help you unwind before bed.