When we sleep well, we perform well but the opposite is also true. Not sleeping properly can contribute to reduced brain function, imbalanced hormones, increased risk of heart problems, issues with fertility and immunity, and decreased performance. It can also have a knock-on effect on your ability to control your weight because the hormones that help your body regulate hunger and make you feel full get out of whack.
Long story short, getting a decent night’s sleep gives your body and mind the best fighting chance of performing at its best and achieving your health goals. Here’s how you can get into healthy sleeping habits:
#1. Set-up your sleeping environment
Everyone has their own preferences for their sleeping environment, but you should also consider these factors: remove or turn off all electronics one hour before bedtime as blue light emitted from them disturbs your circadian rhythm (which tells your body when it’s time to sleep and when it’s time to be awake). This is also why you should make your room as dark as possible. Get rid of anything noisy that will disturb your ability to fall asleep and stay asleep. And lastly, make the room a comfortable temperature, not too warm but not too cold.
#2. Develop a bedtime routine
Bedtime routines aren’t just for kids. It’s important to give yourself a consistent routine before your go to sleep and include relaxing activities like reading a book or meditating, even if it’s just for 10 minutes.
#3. Drink responsibly
This doesn’t just go for alcohol - you should drink coffee responsibly to avoid caffeine disrupting your sleep. Try to wait an hour or two after waking before drinking a coffee so you don’t disturb your body’s cortisol rhythm (which is naturally higher during the morning to help you wake up).
#4. Exercise regularly
Being an active person naturally promotes a more decent sleep and we know not getting enough sleep makes it harder to perform. Sleeping and exercising well go hand in hand for improving your overall wellbeing.
These adjustments to your sleeping habits can make a world of difference to the health of your body and mind. Sleep well!