3 Ways to Sleep Better

 Nestled within a world where productivity is the key to success, we often find ourselves working non-stop and sacrificing our sleep. Always being switched on leads to overthinking, and overthinking sends your mind running wild, so ultimately this pattern can result in poor sleep quality. In order to create a healthy sleep routine, we’ve included a breakdown of 3 simple ways to help you sleep better.

Nestled within a world where productivity is the key to success, we often find ourselves working non-stop and sacrificing our sleep. Always being switched on leads to overthinking, and overthinking sends your mind running wild, so ultimately this pattern can result in poor sleep quality. In order to create a healthy sleep routine, we’ve included a breakdown of 3 simple ways to help you sleep better.

First and foremost, now is the time to stick to a sleep schedule. Find a time that works for you and try to set alarms at the same, or similar times every morning and night. Be realistic on what time you select. A simple sleep routine where you go to bed at a specific time and wake up on time consistently, even on weekends, will help regulate your body clock. Medical Doctor (MD) and sleep medicine specialist Brandon Peters claims that some of the benefits of a sleep schedule include decreased sleep deprivation, better immune system function, fewer naps, improved alertness, easier to wake and fall asleep, less irritability and plenty more (Peters, 2019). With a list that’s long enough to have anyone wishing they could experience just one of those benefits, it’s clear that being strict with yourself and avoiding the snooze button is a productive way to a night of better sleep.

The next crucial step to getting you dozing off a little faster is exercise. This isn’t necessarily news to many people, however, there are questions relating to how much exercise, what time you should exercise and what exactly exercise does. When it comes to how much exercise, those that partake in at least 30 minutes of aerobic exercise (walking, swimming, running, etc.) each day might start to see an improvement in sleep as quickly as that same night (Hopkins, 2020). As far as what time to exercise, each person has different body clocks and therefore different reactions.

Some might find exercising at night easier than the morning, or vice versa, so it depends on what works best for you. Either way, exercising at any point in the day provides invaluable benefits. Exercise has provided itself as a coping mechanism and health saviour to human’s year after year, and this is because it releases endorphins in the body. These endorphins trigger a positive feeling in the body, releasing serotonin and other chemicals to stimulate the brain (Collins, 2016).

As Charlene Gamaldo, M.D., medical director of John Hopkins Centre for Sleep explains, “We have solid evidence that exercise does help you fall asleep more quickly and improves sleep quality” (Gamaldo, 2020). Facts don’t lie, and neither does consistent exercise.

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