A good nights sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
A few top tips to getting a good nights sleep
1. Increase bright light exposure during the day – Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
2. Decrease blue light exposure in the evenings – Exposure to light during the day is beneficial, but night time light exposure has the opposite effect. Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime
3. Meditation, especially Yoga Nidra before bedtime is amazing at helping you drift off and tune into a deeper and better quality sleep.
4. Regular exercise – but not too close to bedtime.
One study found that exercise can halve the amount of time it takes to fall asleep and provided 41 more minutes of sleep at night.
Choose a restorative or meditation class if doing in the evening close to bedtime, to allow the nervous system time to slow down.