Our lifestyles are based on habits, if we have good habits we live a healthy successful life but if we have bad habits we won´t have the results we want and we won´t live to our full potential.
The way to improve the quality of sleep is to develop the right habits that lead you to a better life, developing one good habit for each of the 5 principles of fitness will have a positive impact in all areas of your life and it all starts by taking action, here some steps or actions you can take today to improve your sleep:
1.- Create a sleep schedule – The internal clock of our body or circadian rhythm needs to be in balance so that you fall asleep and wake up feeling rested without waking up in the middle of the night. Go to sleep at the same time and wake up at the same time, even on weekends and vacations.
2.- Check the room temperature.- If the temperature of the bedroom is too cold or too hot you won´t be able to fall asleep and you may wake up in the night.
3.- Set the right environment.- Try to reduce light and noise in your bedroom, it may be difficult to eliminate outside noises but what you can do is make sure that there´s any noise or distraction in your home and your bedroom and if you can use curtains that can block light from the outside.
4.- Avoid blue light.- At least 30 minutes before going to bed turn off light bulbs and all electronics like computers, Tv, laptos, cellphones, ipads.
5.- Meditate.- You can use the 30 minutes of no light to meditate, this will help you relax your body and muscles and calm your mind.
6.- Exercise.- Exercising helps you reduce stress and keeps you in a great mood plus it has positive effects on the systems of your body that helps you sleep better.
7.- Get sunlight.- Get outside and get natural light specially in the morning, this helps regulate your circadian rhythm.
This are the best habits you can start developing today that will help you improve your sleep, they help you fall asleep faster and improve the quality of your sleep. You don´t need to change everything and adopt them all at the same time, one step at a time is always the best way to do it.
Take one of this steps and commit to doing it for the next 30 days, once you feel comfortable with that take another one, if you want to get results fast you can try points 4 and 5 together so that you don´t waste those 30 minutes.
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