Keep Movin Blogcast

With our busy lives its often difficult to get in a good nights rest. Millions of Americans suffer from sleep deprivation at some point. It is important to realize that without enough sleep, our health is at risk. Depression, weight gain, increased stress, and mood swings are only a few symptoms of sleep deprivation. For most of us,however, sleep is a luxury that we just can’t afford.

The following tips will show you how to sleep better. You’ll  be in a better mood, help eliminate overpowering cravings, look better, and enjoy other benefits of sleep.

Turn off the TV to Sleep Better

There are many of us who like to fall asleep because it relaxes us. In fact, this could be quite the opposite. Having the television on while we sleep can stimulate the mind. When the lights go out, turn off the tv. If you just have to have something on in the background, try white noise. There are even smart phone apps that you can download for free that will play relaxing sounds.

Have a Set Bedtime / Waketime to Sleep Better

Every night aim to go to bed at the same time. Even if you are not tired, get into the habit of getting into bed at the same time each night. This will promote your body’s natural sleep/wake rhythm which improves your quality of sleep and help you to feel much more energized. Be as consistent as you can, even on weekends. Consistency is just as important as number of hours when it comes to sleep.

Unwind to Sleep Better

About an hour before your scheduled bedtime, engage in relaxing activities such as reading. Take a warm bath or stretch. Stay away from heart pumping activities like working out close to bedtime.

Engage in Daily Fitness Activities to Sleep Better

This can be anything from going to the gym everyday, going for an after dinner walk, or playing tennis. Staying fit not only helps promote sleep, but quality sleep.

Watch Your Eating/Drinking Habits Before Bed to Sleep Better

Having a full stomach when you go to bed is not a good idea. Not only will this cause tossing and turning, but it will increase your storage of fat throughout your body. This is because your metabolism slows to a crawl when you sleep.  Try to wait at least a few hours after you eat before sleeping. On the other hand, try not to wait too long after eating before you sleep. Going to bed hungry can also interupt sleep. If you find this to be the case, eat something light such as non salted crackers or cottage cheese. A food like cottage cheese also contains a slow digesting protein which will feed your muscles throughout the night.

Although it is important to get enough water throughout the day, don’t drink large amounts of water before bed. You can almost guarantee your sleep will be interupted to make a trip to the bathroom.

Mute your Smart Phone to Sleep Better

With the notification chimes going off every time you receive a text message or when someone posts something to their Facebook wall it can be difficult to get sleep. Make it a habit to mute your phone, or at least turn off the chimes before you go to bed. Your friends new picture albums aren’t as important as your sleep.

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