Sleep hygiene hacks – The Fitnessista

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We share sleep hygiene hacks to help you get a better night’s sleep.

Hey everyone! Happy Monday! I hope you have a wonderful weekend! I’m back from a whirlwind trip to Las Vegas! It was so much fun spending the weekend with friends at my favorite place. Here are some photos of the Friday Faves shenanigans.

Let’s talk about sleep today!

In today’s fast-paced world, quality sleep has become a luxury rather than a necessity. However, it is essential to our overall health and well-being. Sleep hygiene, or the habits and routines that promote healthy sleep, plays an important role in achieving restorative rest each night.

10 sleep hygiene hacks

In this blog post, I’d like to share 10 effective sleep hygiene hacks that will help you optimize your sleep and wake up feeling refreshed and rejuvenated. (Just a quick note: This is not medical advice and I’m not a doctor. If you’re having trouble sleeping, talk to your health care provider.)

Establish a consistent sleep schedule.
Maintaining a regular sleep-wake cycle regulates your body’s internal clock, making it easier to fall asleep and wake up naturally. To keep your circadian rhythms in sync, go to bed and wake up at the same time every day, even on weekends.

Create a relaxing pre-bedtime routine. Develop a calming pre-bedtime routine to signal to your body that it’s time to relax. This includes activities such as reading a book, doing gentle yoga or meditation, taking a warm bath, and listening to soothing music. Avoid stimulating activities and screens that can interfere with melatonin production and disrupt sleep.

Optimize your sleep environment:
Transform your bedroom into a sleep-friendly sanctuary by optimizing your sleep environment. Keep your room cool, dark, and quiet, and invest in comfortable bedding and a supportive mattress. Consider using blackout curtains, a white noise machine, or earplugs to block out external disturbances and promote deep sleep.

Limit your exposure to blue light:
Exposure to blue light from screens (phones, tablets, computers) in the evening can suppress melatonin production and disrupt sleep. Reduce the impact of artificial light on your sleep cycle by minimizing screen time at least an hour before bedtime or using blue light blocking glasses or apps.

Watch your caffeine intake: Caffeine can provide a temporary boost of energy, but consuming caffeine too close to bedtime can interfere with sleep. Limit your intake of caffeinated beverages such as coffee, tea, and soda in the afternoon and evening and choose decaf options or herbal teas instead.

Practice relaxation techniques:
Incorporate relaxation techniques into your bedtime routine to calm your mind and body before bed. Deep breathing exercises, progressive muscle relaxation, or visualization techniques can help reduce stress and tension, making it easier to fall asleep and stay asleep throughout the night. Check out my post on meditation sauna blanket and PEMF mat (Code FITNESSISTA15) Both are great relaxation tools that I use often.

Avoid heavy meals and alcohol before bed.
Eating large, heavy meals or consuming alcohol close to bedtime can disrupt digestion and disrupt sleep quality. Choose a light and nutritious dinner and avoid excessive alcohol consumption. Excessive alcohol intake can disrupt REM sleep and cause fragmented sleep patterns.

Get regular exercise:
Regular physical activity improves sleep quality and duration by reducing stress, anxiety, and depression and promoting feelings of relaxation. Try to get at least 30 minutes of moderate exercise most days of the week. However, avoid strenuous exercise close to bedtime as it can cause irritation.

Working out.

(Click here for leggings // tank is here)

Manage stress and anxiety:
Chronic stress and anxiety can have a major impact on the quality and quantity of your sleep. Practice stress management techniques like mindfulness, journaling, or seeking support from a therapist or counselor to address potential problems and promote better sleep.

Consider natural sleep aids: If you’re having trouble falling asleep or staying asleep despite practicing healthy sleep habits, consider incorporating natural sleep supplements into your daily routine. Here’s your sleep protocol. Options such as melatonin supplements, magnesium, valerian root, and chamomile tea can help promote relaxation and support restful sleep.

By making sleep hygiene a priority and incorporating these 10 hacks into your nightly routine, you can optimize your sleep and reap the countless benefits of restorative rest. Remember, consistency is key. Stick to your sleep routine and be patient as your body adjusts to healthier sleep habits.

If you want to download my free version, Healthy Sleep Checklist, link here!

Have a nice Monday! See you again soon!



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