Three tips to improve your sleep
April 3, 2023 - By Mathieu Coulombe
It’s something we do every day. Often without even realizing it. What if I told you that by optimizing it, you could have more energy, a better mood, be more focused and perform better? Would you pay more attention to it? Sleep is the foundation of optimal health. Yet more than half of Canadians report cutting back on sleep when they are short on time, and more than a third sleep less than the recommended 7 to 9 hours.
Beyond the time spent in bed, once you’re in bed, you must be able to fall asleep and stay asleep!
Here are a few things to keep in mind to create a routine that will promote a recuperative sleep and, waking up more alert and refreshed!
1- Establish a routine
The body has evolved to be cyclical. At the end of the evening, hormones are secreted to bring us into a calmer state, towards sleep. On the other hand, in the morning, the body sets in motion mechanisms to naturally lead us to the wakeful state.
The more established and consistent your bedtime and wake-up routine, the more you will benefit from the body’s hormonal cycle.
So set an ideal bedtime and give yourself the tools to get there.
Did you know that many smart phones and watches can help you analyze your sleep schedule and even give you reminders when it’s time to go to bed?
2- Avoid screen time before bedtime
Television, cell phones, tablets… even for a so-called passive activity, such as watching a movie or scrolling through the news on social networks, there is a stimulation of the brain. Moreover, the blue light, projected by our screens, is disruptive of melatonin, a hormone known to help us sleep.
So, try to eliminate any screen time at least 30 minutes before going to bed.
Simply avoid returning to your cell phone after your evening hygiene routine by replacing it with a book, stretching exercises, or anything else that does not involve a screen. Here are some ideas…
3- Find ways to be calm in bed
Several tools are available to help you fall asleep or relax at bedtime. Without being a miracle solution to sleep better, they represent an ideal alternative to screens.
Among my favorite platforms and apps, I invite you to try:
- Meditation and breathing sessions guided by Karine Larose on Ultime Fit
- Relax Melodies’ soothing sounds or audio stories
- the Kardia app’s relaxation and breathing exercises
On that note, I invite you to share your tips for an optimal sleep and wish you a good night’s rest!
Three tips to improve your sleep is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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