Quick Tips for Better Sleep
You rallied for a 6AM spin class to get the jitters out for a 10AM presentation (which you crushed), powered through the afternoon and met some friends out for a cocktail in the evening. After an exhausting day, you find yourself dreaming about your pillow by sunset. However, as you dive into bed, you find yourself unable to sleep. There are few things more frustrating than spending your precious hours of shut-eye wide awake and staring at ceiling patterns. Without a solid night’s sleep, getting through the day is nearly impossible. Before you get discouraged about your late-night habits, check out these simple, yet hugely effective, sleep tips.
Stay on schedule
Nothing confuses the body more than inconsistent sleep patterns. If your body cannot predict when it’s supposed to sleep and wake, you will most likely not get enough shuteye. Try to designate a time to go to sleep and wake up that you can stick to for the majority of the week.
Heavy or rich meals too close to bedtime are hard for your body to digest—especially protein. To give your body proper digestion time before bed so that you can focus on resting, try to eat your last meal or snack of the day at least an hour (or up to three) before bed. On the occasion that you need a snack closer to bedtime, avoid processed foods with lots of sugar. These tend to increase your appetite and energy, making it that much harder to fall asleep. (Psst… Need healthy brunch tips? We’ve got you.)
Say no to naps
Despite how tired you might get during the day, try to keep those power naps to a minimum. If you’re unable to get through the day without dozing off, getting quick, 20-minute catnap will help you re-energize. Anything more than that, however, could put you into deep sleep, which is harder to wake up from and tends to cause grogginess.
Curb your caffeine
For most of us, caffeine equals productivity… making it hard to ditch the habit. But it also equals a built-up adrenaline supply and increased heart rate. Like the feeling we get after a good workout, coffee ramps up our energy levels, which tends to affect sleep. Try to get your caffeine intake in before noon to avoid the dreaded nighttime adrenaline rush.
Ditch the technology
More studies are surfacing about the negative effects of nighttime screen use. Blue-light screens are proven to trigger sleeplessness and a suppression of melatonin production, and could even have negative long-term effects like diabetes and depression.
Wake up on the bright side
It’s important to give our bodies exposure to light in the morning in order to wake up refreshed. Waking up with the sun will help your body ease into a new day. Try to avoid blackout curtains or sleeping in windowless rooms to help your body adjust to its natural melatonin shifts.
Temperature can play a big role in your ability to fall asleep. Around the time we head to bed, our bodies dip in temperature, which has a direct correlation to deeper sleeping habits. Sleep experts suggest that keeping your bedroom between 60 and 67 degrees will give you a better chance of falling into a deep sleep and avoiding insomnia.
Don’t skip the gym
Exercising gives you more energy during the day and helps you sleep better at night. Win-win. Just try not to work out too close to bedtime: elevated metabolism and heightened blood pressure make it harder to fall asleep. It’s recommended to get at least 20 minutes of activity each day (and if you don’t have time for an in-person class, check out what we have in the ASICS Studio app).
While insomnia and sleep issues are common, don’t take them lightly—a good night’s sleep is key to health and energy. With busy schedules, challenging workouts and social lives to juggle, a depleted energy bank is the last thing you need. Don’t get too discouraged if falling asleep quickly or staying asleep is not a natural feat for you. Be aware of your personal habits, test new theories and take care of your body—it’s the only one you’ve got!