Tips to improve your sleep

I can never get a good night sleep!

     

Your probably thinking why is a personal trainer blogging about sleep. A big part when working with clients is to identify how much sleep they are getting on a daily and weekly basis. Sleep is linked to stress, inflammation, weight gain and many other negative factors. So when having control of your sleep you can see a difference to your overall lifestyle.

Does this feel like you:

• The quality of your sleep effects your day? 
• Feel restless at night? 
• I wake up through the night?
• I only get 4-5 hours sleep?

So why are you not getting quality sleep most nights? I will give you some understanding of why you are struggling to get some sleep and then give you tips to improve the quality of shut eye at night

stress,overthinking, can't settle, lights to bright, on the phone, tv on, temperature, noise

structure, enjoy going to bed, deep sleep, mediation, app, environment

What is effecting your sleep?

1. Stress

This is the number one reason why people struggle to get sleep is stress. If you are having family issues or work related issues; stress is a key area for restlessness at night. 

2. Mental health

Not really talked about but can be linked to lack of sleep (anxiety, drugs, depression). My suggestion is to seek advice from a medical professional. 

3. Heart rate is high

When you are active is may be difficult to lower your heart rate when settling for bed. 

4. The environment

The sleeping environment you are in is key for good quality sleep, so its important to feel relaxed.

5. Bad structure

When you are not in a good sleeping pattern it will be difficult for the body to know how much sleep is needed. 

6. Eating too much too late and caffeine

As we know caffeine i a stimulant to keep us awake so it would be having the opposite effect when trying to get some sleep. The same when we eat too much 1-2 hours before bed, it may send us to sleep but the quality will be jeopardised.

7. Stressing about not sleeping

Stop worrying about going to sleep!

So that was the break down of why you may be struggling with sleep. Here are my top tip in helping you get better sleep.

Top tips

1. Make your bedroom a relaxing environment

Temperature, blanket, matteres, low lights, nice smells no working or activities. Phones, televisions, unsettling noises air con

2. Supplementation 

Magnesium, zinc, melatonin, low stimulant drinks and foods

3. Bedtime structure

Its the same as you have to be at work at a certain time, you should apply your bedtime the same way.

4. Mediate to relax

Try using meditation to lower the heart rate to help relax your state of mind. The calm app is a useful tool to help you prepare for bed.

5. Enjoy sleeping

I know it sounds easy to do, but once it becomes enjoyable you won't fear sleeping. Now when you are preparing for bed you can't wait to jump in the cosy sheets.

Best routine for bedtime

Everyone is different and we need settings to help get us a good night sleep. Many people give up on getting to shut eye after they have counted a 100 sheep.

EAT 2-3 hours before bed
Stop all stimulant drinks around 4-5pm
Slow walk after meal 10 min outdoors
Change phone to bluelight
Small snack 1-2 before bed


Summary



'Footsteps to a healthy future'

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