A good nights sleep is important for weight loss, muscle gain and health in general. Here we’ll look at some tips to help you to sleep better.

Your sleep is important in enabling your body to reset itself to be ready for another day. There are plenty of things we can do to promote better quality sleep, like eating a wide variety of healthful foods, getting in some daily movement and managing stress. Here are seven other tips to help you sleep better!

  1. Follow a Sleep Schedule

Try to go to bed and wake up at the same time each day. This will help train your body to know that it’s time to rest, so you can get to sleep easier.

2. Exercise during the day.

People who exercise regularly during the day tend to sleep better at night. We also know that regular exercise improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

3. Limit Your Use of Electronics for At Least 1 Hour Before Bedtime

The blue light emitted from our cell phones actually sends signals to our brains that it’s still daytime, making it harder for us to shut off when it’s time for sleep.

4. Give Yourself Time Before Bed to Relax and Unwind

Consider writing in a journal or taking down some notes for your next day’s to-do list– anything that will help quiet your mind.

5. A Snack Before Bedtime is Okay

You may have heard that you need to cut off all eating a few hours before bedtime, but this isn’t a one size fits all approach. Some of us benefit from having a bit of food in our stomach to help us fall asleep. The keyword is small, though, as eating a heavy meal right before bedtime makes your digestive system work overtime and can actually hinder your sleep.

6. Go Easy on the Alcohol

Alcohol affects the production of sleep-inducing chemicals in the brain and can block REM sleep (the deep, restorative type of sleep). Make sure that you have some alcohol free days every week.

7. Include Relaxation Techniques

Relaxation techniques are helpful for managing stress and promoting deep, restful sleep. Relax before bed with a warm bath, deep breathing, meditation, gentle stretching or yoga.

Getting enough quality sleep each night allows our bodies to reset themselves both physically and emotionally so that we can be ready for a new day ahead.  Refer back to the list above whenever you need to check in on your sleep routine! What are you doing to promote better sleep tonight?