Below are 7 Sleep Hacks for a Better Night’s Rest. Getting quality 7-8 hours of sleep nightly will vastly improve your overall health and improve your weight loss strategy.
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1. Stick to a schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate the body’s internal clock and makes it easier to fall asleep at night.
2. Create a bedtime routine
Establish a relaxing bedtime routine that signals to your body that it’s time to wind down. This could include activities such as reading a book, taking warm bath, diaphragmatic breathing, or practicing meditation.
3. Limit screen time
The blue light emitted by screens (tv, phone, etc.) can interfere with your body’s production of the sleep hormone melatonin. Try to avoid screens for at least an hour before bedtime.
4. Reduce caffeine intake
Caffein can stay in your system for several hours, so try to avoid consuming it after 3pm.
5. Exercise regularly
Regular exercise (3-4 times a week) can help you sleep better, but avoid exercising too close to bedtime as it can be invigorating and make it harder to fall asleep.
6. Make your sleeping environment comfortable
Make sure your bed is comfortable, your room is dark, and the temperature is cool. Invest in a high-quality mattress, pillows, and bedding.
7. Avoid naps
While napping can help you feel refreshed during the day, it can make it harder to fall asleep at night. If you must nap, try to limit it to 30 minutes and do it early in the afternoon. Set a time to wake you up so that you don’t over-nap.
Implement these sleep hacks to get a better night’s sleep and to improve your health, mood, and overall wellness.
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