A good night’s sleep is just as important as regular exercise and a healthy diet. Poor sleep has
immediate negative effects on your hormones, exercise performance, and brain function. It’s
highly recommended to sleep 6-8 hours uninterrupted per night. Here are some tips to naturally
improve your sleep.
Have a sleep routine. Your body’s circadian rhythm functions on a set loop, aligning itself with
sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep
No blue light exposure 1 hour before bedtime. Put the phones down and turn the TVs off. Blue
light can affect your circadian rhythm, tricking your brain into thinking it’s still daytime. This
reduces hormones like melatonin which help you relax and get deep sleep.
Set your sleep environment. Make sure the room temperature is cool and pitch black. Also, you
want to be sure to have a comfortable mattress and pillows.
Exercise regularly but not before bed. Although daily exercise is key for a good night’s sleep,
performing it too late in the day may cause sleep problems. This is due to the effect of exercise,
which increases alertness and hormones like epinephrine and adrenaline.
Try to avoid long naps throughout the day. While short power naps are beneficial, long or
irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can
confuse your internal clock, meaning that you may struggle to sleep at night.
Don’t consume caffeine late in the day. Caffeine stimulates your nervous system and may stop
your body from naturally relaxing at night.
Make sure you are getting enough sunlight exposure throughout the day. Natural sunlight
(Vitamin D) helps keep your circadian rhythm healthy. This improves daytime energy as well as
nighttime sleep quality and duration.
Limit alcohol consumption. Having a couple of drinks at night can negatively affect your sleep
and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and
disrupted sleep patterns. It also alters nighttime melatonin production.
If you’re interested in optimal health and well-being; it’s recommended that you make sleep a
top priority and incorporate some of the tips above. If you are still having trouble falling asleep
using these tips then maybe, consider supplementation. If you want to no more, please contact
-B.S. Exercise science
-Minor in nutrition
-BPS Level 1