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print article5 Tips to improve your sleep

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Here are 5 tips to improve your sleep quality

 

Avoid strenuous physical activity late in the evening.

Regular physical activity is an important part of a healthy lifestyle, but your body doesnít stop working when you do. Your body can remain in an elevated state long after you finish a workout. As a result, your night time recovery levels may be delayed and diminished.

 

Establish a regular routine before bed.

We are all creatures of habit, and for the most part we have good instincts for what constitutes a good evening routine. A good stable routine signals your body that itís time to start winding things down and allows your body to get head start on the work of recovery.

 

Regulate alcohol consumption.

A glass of wine in the evening is a popular way to relax in the evening, or a few drinks may help unwind after a stressful day. More than a few drinks, however, will almost certainly delay the onset of recovery at night and will result in poor recovery.

 

Improve your cardiorespiratory fitness (VO2max) with regular physical activity.

As if there werenít enough reasons to improve your fitness level, hereís one more. The fitter you are the less your body is impacted by stress. You also become more resilient, so that when you do experience stress your body recovers more efficiently. This is true both day and night.

 

Sleep more.

Itís almost cruel, but sometimes the cause of bad sleep isÖ wait for itÖ bad sleep. Chronically poor sleep diminishes your bodyís ability to repair itself. It also impairs your ability to interpret situations. This includes the ability to assess your own performance levels, losing touch with yourself and the impact of bad sleep on your effectiveness. 

As you think about stress, recovery, and sleep in relation to your own daily routines and lifestyle decisions, itís worth keeping in mind that stress increases your bodyís need for good quality sleep. This is important because busy, hectic schedules that often produce a lot of stress also tend to result in the devaluation of sleep and recovery in favor of doing something more. In the long run, however, the health and productivity benefits of a balanced approach to stress and recovery are well worth it.

 

Date Inserted: 26 July 2018
 
Have questions or comments on this article? email me

 

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