Ever tried to get through a day with little or poor quality of sleep?
You probably don't look or feel your best.
The human body works on a circadian rhythm or a 24-hour cycle where it responds to light and darkness. Our central nervous system receives messages from our eyes to signal the production of the hormone melatonin, which makes us feel drowsy and ready to sleep.
So, if you're scrolling on your phone or watching tv close to bedtime, drinking caffeine late in the afternoon, or working out too intensely late in the day, it can negatively affect your ability to fall asleep.
Have you ever evaluated your own sleep hygiene?
Do you get 7-9 hours of sleep each night?
Does it take you a long time to fall asleep?
Do you wake up feeling rested?
If you find yourself surviving on little sleep, taking a long time to unwind, waking up feeling fatigued, and reaching for your morning coffee, it is time to make a change.
The good news is, there are many things you can do right now to improve your sleep quality. Try the lifestyle measures listed below!
Lifestyle Measures for Sleep Quality
Get exposure to natural light in the morning - Go for a morning walk around your neighborhood if possible!
Keep a routine (Morning and Night) - Give yourself a bedtime and stick to it!
Optimize your bedroom environment
Set a screen curfew- no screen time 1-2 hours before bed
Block Blue lights! – glasses/app/flux
Download a Sleep Tracker- Apple, SleepCycle app, Fitbit
Time your workouts- High intensity in the AM, slow in the evenings
Epsom Salts 20 mins
Aromatherapy- Lavender on your pillow
Meditation and Mindfulness- Try out headspace, Spotify, or YouTube for meditations!
The truth is, sleep quality is a huge component of well-being as it is important for the brain and memory, weight management and appetite, hormonal balance, mood, immune system, productivity and creativity, and muscle recovery! Make sure to prioritize sleep and clock in those hours of rest!
Written by: Luciana Perasso, M.S, R.D.N
NextGeneration Nutrition Registered Dietitian
Jessica Mantell M.S., C.N.S., L.D.N.
CEO & Founder of NextGeneration Nutrition
NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.
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