If waking up early to work out or train clients is a part of your daily routine, it can be easy to feel like you never have time to get enough sleep. Although waking up later might not be an option for many trainers and/or gym owners, coming up with an effective sleep routine is. By creating a sleep schedule you can not only make your nights more relaxing, but you can also ensure that you get quality sleep each night. Ready to change your sleeping habits for the better? Keep reading for 8 simple tips for getting into a healthy sleep routine this month.
Reduce Noise
A noisy environment can be extremely difficult to sleep in. Although you may feel like the background noise from your TV or radio is a must for you, it could actually be doing more harm than good. Creating a quiet and peaceful environment can instantly boost the quality of your sleep. If you insist on having some noise, white noise or nature sounds are the way to go.
Use Dark Curtains
Waking up early doesn’t necessarily mean you’re used to getting up as soon as the sun rises. If the light from the sun tends to wake you before your alarm goes off, it might be time to invest in some curtains. Dark curtains can be a great way to block out sunlight and street light while you’re trying to sleep. Complete darkness will allow your body’s circadian rhythm to wind down more effectively.
Give Yourself Time to Decompress Before Bed
If you’ve been running around all day working with clients and handling things at the gym, your bedtime routine probably just consists of passing out as soon as you get home. But giving yourself time to unwind and decompress before laying down for the night can actually help you get better sleep. Before going to bed, take about 30 minutes to relax and reflect on the day. It can take a while to get used to doing this, but once you’ve got it down you’ll find that this practice is very beneficial.
Avoid Blue Light Before Bed
Blue light is emitted from cell phones, tablets, and several other devices that have become a part of many people’s daily lives. While this light is part of what makes these screens easy to see, it can also make it difficult for you to fall asleep. Research recommends that you stop using your phone for about an hour before bed to give your body time to adjust and get ready for a night of sleep.
Create a Clean and Peaceful Environment
Trying to sleep in a space that is messy and unorganized can have negative consequences for your sleep. Make sure your bedroom — and your home as a whole — is clean and as functional as possible. This means taking care of any necessary home repairs and organizing and properly storing your belongings.
Avoid Caffeine
You may rely on caffeine to get you up in the morning, but did you know it could also be keeping you awake at night. Studies have shown that when caffeine doesn’t metabolize properly, it can keep you awake long after it’s been consumed, not to mention it can bring you to the dentist office. So, if you have to drink coffee or other beverages that contain caffeine, it’s important not to consume them after lunch time.
Be Aware of Fluid Intake
Staying hydrated is very important while working out, but drinking too much too close to bedtime can result in having to make trips to the bathroom in the middle of the night. Be aware of how much you’re drinking throughout the day and try to avoid liquids at night.
Use Essential Oils
Different essential oils can promote sleep and relaxation by helping our bodies get into a more relaxed state. These oils can be applied to your skin topically or dispersed in the air with the help of a diffuser. Since essential oils are natural, you won’t have to worry about some of the side effects that come with over the counter or prescription sleep aids.
Just because your schedule is busy doesn’t mean your sleep has to suffer. You’re already handling the exercise portion of maintaining your health, now it’s time to focus on making sure your body gets enough rest.