Our life is based on habits, what we do every single day is creating our life so if we want to be successful we need to develop the right habits this also applies for sleep, since we are lazy and our mind likes to avoid challenges and changes so by developing habits and systems we make everything simple for our mind and ourselves.
The easiest sleep habits we can develop and that will give us the best results are:
1. Turn off electric devices at least 30 minutes before going to bed.
Blue light has a negative impact on your sleep so if you turn off electric devices right before going to bed it will hard to fall asleep unless you had a very tough day and you´re really tired otherwise the light will make it harder for you.
2. Working out especially in the morning.
Exercise improves sleep quality it doesn´t matter at which time of the day you workout but if you can only train at night you need to make it moderate intensity and effort if you go to hard you won´t fall asleep fast, if you exercise in the morning you will get all the benefits of improving sleep at night thanks to the circadian rhythm.
3. Getting sunlight
Your body has an internal clock called circadian rhythm and getting sunlight exposure especially in the morning and turning lights and electric devices when the sun comes down helps the internal clock stay in tune which helps you fall asleep faster.
4. Breathing exercises before sleep
If you are stressed and tense when you go to bed doing some breathing exercises help you release tensions from your muscles and body and reduce stress.
5. Avoid caffeine before going to bed
Caffeine is a stimulant so it´s job is to keep you awake, if you drink coffee in the afternoon to get through all the work it may be causing problems to fall asleep. Drinking coffee in the morning is great but make sure that you don´t do it for at least 5 hours before going to bed, if you can avoid completely in the afternoon and late night that´s better.
These steps may sound so simple and they are, if you use them and make them part of a daily routine it will be easier for you to get enough good quality sleep every night. You can turn off lights and electric devices 30 minutes before going to bed and use those 30 minutes or part of them to meditate or do some breathing exercises, just by doing this you´ll see it´s easier for you to fall asleep and the next day you wake up and feel great, the more days you practice this the better you become and the best the results.
If you take this habits and make them part of your life you will improve the quality and quantity of sleep which can also reduce the quantity of it, if right now you need 7 hours but those hours are not good quality and by using this habits you improve the quality you may sleep 6 hours and feel great, or you may still need those 7 hours but you´ll feel amazing when you wake up, it all depends of your lifestyle.
There are different strategies or tools for each of the 5 principles of fitness but you need to try them and find the ones that work best for you according to your lifestyle, remember that you can´t let your life revolve around fitness, you need to find strategies you can adapt to your life and develop those strategies as habits.
If you have any doubt or question leave it down below and on Twitter, we´ll be glad to read from you and answer to help you improve your life and achieve your fitness goal.
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