These are simple strategies that you can implement. If you are a fitness professional you may want to share these tips with your clients.
Sleep Schedule – One of the best strategies to use is to try to sleep and get up at the same time every day. This includes weekdays as well as weekends. It’s tempting for those who have a 9-5 Monday-Friday schedule to sleep in on the weekends to make up’ lost sleep. This can have a negative effect on your body and disturb your circadian rhythm. For advice from a Personal Trainer Cheltenham, visit Inside Sweat
Give yourself time to wind down – Avoid activities that will overly stimulate your mind and body up to an hour prior to bedtime. This includes exercising vigorously and using devices which emit Blue Light, as they will suppress melatonin secretion (the hormone that controls our sleep-wake cycles).
Be careful what you eat or drink – Avoid eating large meals a few hours prior to bedtime. Both caffeine and nicotine are stimulants, so they shouldn’t be included in your bedtime routine. It’s believed that the caffeine has a half-life of around five hours. However, its effects can last anywhere from 1.5 to 9.5 hours.
Take a nap – It is estimated that about 85% of mammals sleep in multiple phases throughout the day. As we age, our sleeping patterns become monophasic.
We have divided our day into two sections, one to be awake (morning until evening) and the other for sleeping (night). Some evidence suggests that napping during the day can boost alertness and productivity. It is believed that between 20 and 40 minutes can be beneficial.
Manage Your Environment – Just as you would like to reduce the amount of blue light that you are exposed to before going to bed, you will also want to ensure your bedroom is set up in a manner conducive to sleeping. Your bedroom should be cool, dark and quiet.