Top tips for a better sleep

It has been announced this week that 51% of people struggle to get to sleep at night. Not getting the right amount of sleep can be massively detrimental when trying to achieve your health and fitness goals. If you don’t get the right amount of sleep it can set you up very badly for the day ahead. Also as the day goes on you are going to feel even more tired and it is more likely you are going to struggle to have the will power to make healthy choices in your diet.

There is lots of information out there, so I have narrowed it down to 5 tips to help you get a better nights sleep.

1 – Be active during the day. You’ve probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don’t work out too close to bedtime because exercise can wake you up before it slows you down.

2 – Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that’s not the case. Drugs and alcohol disrupt sleep, increasing a person’s chance of waking up in the middle of the night.

3 – Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can’t make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, “Wake up, something’s going on!” like the buzz of a text.

4 – Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, or doing anything else that relaxes you.

5 – Expect a good night’s sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you’ll lie awake staring at the ceiling. Instead of worrying that you won’t sleep, remind yourself that you can. Say, “Tonight, I will sleep well” several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.

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