How to Improve Your Sleeping Habits

Jul 04, 2021

We all know how important sleep is — and how crazy things can get if you start to lack sleep. Sometimes the change comes slowly; a few hours missed here, a wild weekend there… the next thing you know — your entire sleep cycle is all out of sorts!

The worst part about it all messes with your fitness more than you could ever have imagined!

Coach Brooke here to stress you out about that one more thing you should be doing better! Just kidding, but we do know that improving sleep can have a dramatic impact on your overall health, motivation, performance, and muscle growth!

Why is Improving Your Sleep Important?

Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to your health, sleep is as vital as regular exercise and eating a balanced diet.

Modern-day living doesn’t always embrace the necessity for adequate sleep. Somehow it always seems like a competition on who can sleep less and still function as a human being — yet, people must make an effort to get enough sleep regularly.

SO the important question is...

How Can You Improve Your Sleep?

Before panicking or running straight to the pharmacy to get yourself some medication — there are many ways to improve your sleep naturally, so give these a try!

Block the blue- 

Blue light actually blocks your body’s ability to produce melatonin (the hormone that makes you sleepy). It is recommended that you wear blue-light blocking glasses 2 hours before bed in order to prevent this!

Set a food bedtime- 

When we sleep, we want our bodies to rest. Eating prior to bedtime gives our body a JOB TO DO. Digestion is work.. so giving your body 1.5-2 hours to digest meals before bed results in improved sleep!

Cut the caffeine- 

Caffeine can take up to 14 hours to leave your system! This is different for everyone and depends on your ability to metabolize caffeine… but it is recommended to at least switch to decaf after 12 pm for best sleep results!

Regulate your circadian rhythm- 

Getting outside in the early morning hours allows sunlight to naturally balance your circadian rhythm (your sleep-wake cycle) and positively impact your sleep!

Set the mood- 

Dimming the lights in the evening hours helps to subconsciously tell our brains it is time to prepare for rest!

Get into a routine- 

Having a set wake and sleep time can dramatically impact your circadian rhythm. It is recommended to keep these times within 1 hour each day… yes, even on the weekends! Remaining in a routine allows your body to adjust- resulting in better sleep naturally!

Finding What Works for You 

This might seem like a no-brainer...but my best tip would be to TRY THEM ALL!! 

Pick two that seem like the easiest to introduce into your day-to-day life; once you have a handle on them and things are not improving fast enough — add a couple more great changes in! 

At the end of the day, everything listed here is a fantastic way to improve your overall health, and I strongly recommend trying them out!

Hi, I'm Kasey!

I coach, mentor, write, and teach with one main focus: Build strong bodies and healthy lifestyles, starting with your mindset.


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