Let’s look on the bright side- there are things you can do to boost the quality of your sleep. Restorative sleep depends on three elements: duration, depth, and continuity (opens in new tab). While it’s true that stress, pain, or environmental factors can keep you up at night, there are things you can control to get the best sleep possible. Here are seven ways to improve your sleep fitness:
1. Give yourself enough time to get 7-10 hours of sleep.
Yes, you really do need this much shut-eye. To make sure you get a long enough sleep duration, aim to get in bed early enough to get 7-10 hours of sleep. While the exact amount of sleep each person needs varies, 7-10 hours is the average most people need. Less than 6 hours of sleep a night is considered sleep deprivation. So, if you know you have to wake up at 6 am, aim to get in bed around 10 pm the night before.
Going to bed and waking up at the same time each day will set your biological clock and get your circadian rhythm on track. Developing this habit will help you fall asleep faster, sleep through the night, and feel rested the next day. If you feel like you’re not getting enough sleep, try getting in bed earlier.
3. Eliminate sleep disturbances as best you can.
Continuity is an important aspect of sleep quality. If you live in a building full of loud neighbors, try using earplugs or a white noise machine. Keep your bedroom at a comfortable temperature so that you don’t wake up from feeling too hot or too cold. Make sure to silence your phone and turn off your electronics. And if you happen to wake up during the night, resist the urge to check your phone.Controlling the elements that could disturb your sleep will ensure uninterrupted, restful sleep.
4. Get your body moving during the day.
One of the best ways to ensure that you feel tired when it’s time to sleep is by exercising during the day. Getting 30 minutes or more of physical activity will help you fall asleep faster and stay asleep through the night. Plus, exercise has a ton of other health benefits.
5. Don’t drink caffeine up to 6 hours before bed.
Everyone’s body is unique, so naturally, we’ll all react to caffeine differently. However, it’s recommended that you stop drinking caffeinated drinks at least 6 hours before bed. If you feel like you aren’t tired when it’s time to go to bed, consider skipping the afternoon coffee and sip herbal tea instead.
Alcohol is a sedative, so it may help you fall asleep; however it causes awakenings at night and interferes with slow wave and REM sleep (restorative sleep). Basically, drinking before bed may feel like it’s helping you sleep, but really it can hinder you from getting the deep sleep you need to feel rested. 35 – 70% of alcohol users self report clinical insomnia. (opens in new tab) Try cutting back on alcoholic drinks before bed by switching to non-caffeinated tea, changing up your nighttime routine, or limiting how much alcohol you keep in the house.
When you don’t get enough sleep, you just don’t feel like yourself. Lack of good quality rest can impact all areas of your life- you don’t have the energy to exercise, you make unhealthy food choices, you aren’t motivated at work- it’s the worst. However, making a conscious effort to improve your sleep can significantly impact your lifestyle. Start by making routines that work for you- like getting up at the same time every day, reading each night before bed to relax, or making sleepy-time tea in the evenings. Sleep fitness is real, and it’s something that you can actively work on and improve so that you feel like the best version of yourself.
