Exercise in the morning or evening! Exercising in the morning helps give you an extra energy boost to get through the day. It’s a java jolt for the body and mind (minus the java). If you can’t get in a morning workout then shoot for one in the early evening. Just try and avoid workouts that are within a couple of hours of your bedtime due to the raised body temperature and adrenaline throughout the body which may make it more of a challenge to fall asleep.
Set the mood! A peaceful atmosphere is more conducive to sleep so turn off the television, lower the thermostat, turn on a fan or any other type of soothing noise and close the curtains. Turning off the TV will help your mind begin to go into a “sleep” mode. A mild drop in body temperature will help induce sleep. Having some sort of soothing noise will help relax your body and mind and finally closing the curtains helps keep out unwanted light which can signal the body that it’s time to wake up.
Make a bedtime ritual! We are creatures of habit and one thing that might help you is creating a bedtime routine. Take a bath before bedtime, wash your face, meditate, read something light, stretch, etc. Find something you enjoy and you find relaxing and make it an activity you do before you lay your head down.
Give yourself a bedtime! Try and go to bed around the same time through the week and don’t allow yourself to sleep in too much on those days off. This will help regulate your “internal clock”. I have noticed that when I have to get up at 4:30am to teach a 5:15am class at the YMCA, my body will instinctively begin to wind down around 10pm even if I don’t feel tired. My internal clock has been set….how about yours?
Just remember…..creating a few consistent sleep habits will help ensure better sleep for you put you on the path to achieve a healthy and happy body and mind!