As summer approaches, bringing consistent warm weather to Calgary and longer days, we often find ourselves staying up later to enjoy our often short, summer season. This habit can affect our sleep schedules and impact our quality of sleep. Below are benefits of a consistent sleep schedule and tips on how to improve sleep habits.
The Benefits
- Increased immune function.
- Helps weight management.
- Lowers risks of diseases such as diabetes and heart disease.
- Lowers stress levels and can improve mood.
- Increased focus and memory.
Tips to Help you Sleep Better
Maintain a regular sleep schedule – Go to bed and wake up within 1 hour of the same time daily, this keeps our bodies regulated.
Avoid stimulating substances – Caffeine, alcohol, and nicotine can all impact sleep, especially when used close to bedtime. Caffeine should be avoided 6 hours minimum before sleeping.
Create a pre-bedtime routine – Creating routine can help your brain to recognize its bedtime and start winding down. Ensuring this routine is relaxing is key. Some examples are: Taking a bath or shower, listening to a meditation podcast, reading, and journaling in a quiet space.
Exercising regularly – Exercise helps keep routine and improve sleeping habits. Try not to exercise within an hour of bedtime as endorphins will often keep you awake.
Balanced diet – A healthy, balanced diet gives vital nutrients bodies need to help regulate multiple functions including sleep.
How much sleep should you get?
The average adult needs 8-10 hours of good quality sleep. If you are sleeping the recommended amount yet still wake up tired and feeling unrested, and you’ve tried our tips, it may be time to talk with your doctor!
If you have questions or want more tips on sleep, contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com