7 Tips for Better Sleep

You know that sleep is the key to recovery and leaner body, and it’s just as important as regular exercise and healthy diet. But what if you just can’t sleep at night. 

Studies show that poor sleep or not enough sleep have immediate negative effects on your hormones, exercise performance, and brain function. And if that’s not enough, it can also cause weight gain and increase disease risk. So, getting better sleep is really important to living lean. 

I’m not a sleep expert but I’ve struggled with my own insomnia for years.  I’ve compiled my own list of things below that can make a difference between snoozing or losing.   Take a look at my 7 tips for better sleep.  Hope they resonate with you.

My 7 Tips for Better Sleep:

1. Exercise regularly. This goes without saying, even 30 mins per day will help you get a better sleep. 
2. Establish a bedtime routine. Start getting ready at least an hour before you are in bed: take a bath or shower, get into your pajamas, have a warm drink, and read a book.
3. Reduce blue light exposure in the evening. Blue light from electronic devices like smartphones and computers is the worst for your sleep. It affects your circadian rhythm and tricks your brain that it’s still daytime. It also reduces melatonin which helps you relax and get a deep sleep.
4. Optimize your bedroom environment. Make sure the place you sleep is quiet, relaxing, clean, and enjoyable. Noise, external lights, and furniture arrangement also contribute to a good night’s sleep. 
5. Monitor bedroom temperature. Speaking of the optimum temperature you sleep in; studies show that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. 70 degrees seems to be the most comfortable temperature for most, but you decide what’s best for you. 
6. Don’t eat late in the evening. Eating late at night negatively affects both sleep quality and the natural release of HGH and melatonin. Studies support low carb diet in helping with improved sleep.  Eating late can also cause acid reflux; heartburn will definitely disrupt a peaceful night. 
7. Relax and clear your mind. Relaxation techniques before bed have been shown to improve sleep quality: try listening to relaxing music, meditating, deep breathing, and practicing visualization.