We all know how important it is to rest. A good night’s sleep helps the mind, body, and mood. When we don’t get enough sleep, our minds can become foggy. It can be difficult to remember things, or solve problems, or even to think clearly. Our bodies can wear down, leading to lack of energy, sometimes even illness. And of course, when we don’t rest our bodies, our mood is affected, often labeled as crankiness.
Despite all this common knowledge, it seems most of us still aren’t catching all the zzz’s we need. Wareing’s Gym is here to help everyone get better sleep, yielding a better performance all around!
Sleep Environment
Determine a time to start preparing for bed. Ensure your bedroom is cool in temperature, and dark. It can help to avoid screens prior to bedtime. White noise from a fan, or an app on your phone may help the mind shut out external noises (like loud neighbors) or stress (like neverending to-do lists). Finally, leave the curtains open for the natural light of the sunrise to wake you. Together, these factors can help you get a better night’s sleep, naturally.
Good Health
A small to medium-sized dinner can be easier on the stomach, as well as limited fluids later in the day–and no caffeine after 1pm. Of course, it’s always easier to sleep after a full day of activity! Strive to get some regular exercise 4 – 5 times a week. Whether through daily walks, runs, or signing up for an activity you’ve always wanted to try, it can be fun to workout!
Daily Habits
A pre-bedtime routine only works with a pre-determined bedtime! Set a time at least 8 hours before you need to wake up. Before that bedtime, it can help to do a “brain dump,” emptying the mind. This can be accomplished by meditating, journaling, or some other activity that calms you and allows your mind to drift. It’s much easier to fall asleep with a calm mind–and a tired body.
Supplementary Help
There are lots of supplements and other natural ways to aid in falling asleep. Melatonin is well-known as a sleep aid, and is available at any drug or grocery store. Vitamin D and Magnesium may also help put the body and mind into a more restful state. Hot tea or tart cherry juice are also good for settling in for the night.
TL;DR
Get lots of exercise to wear out the body, eat light before bed, allow your mind to rest, darken the bedroom, and stick to your new routine. Now get some sleep!
