Is lack of sleep making it tough to hit that 30x30 goal? Does anxiety have you tossing and turning every night? Are you having trouble falling and staying asleep? If the answer is yes, you’re not alone.
Sleep plays such an important role in your overall wellness. There are a number of factors that could contribute to good sleep and a lot of them are actually related to our daily habits. The first step should ideally be to better understand one’s sleeping pattern and what could be disrupting one’s sleep.
With support from wearables like Fitbit you can achieve this with ease. These devices have an ability not just to track sleep but also give you relevant insights each morning that further adds to a complete picture of your health.
But tracking sleep alone isn’t enough. So what can we do to get better sleep and wake-up fresh each morning? Here are some tips to get started:
Hitting your daily step and active zone minutes goals can help you sleep better. Use this year’s Dubai Fitness Challenge as an opportunity to exercise and stay active throughout the day. Try making an effort to work out for 30 minutes each day, and your sleep quality should improve, too.
Turn off the lights
Not just your main lighting, but all electronics with power lights or digital clocks should be dimmed or powered down as much as possible. If you can’t block out the light in your bedroom, consider wearing a sleep mask.
Watching TV or browsing your smartphone or tablet can keep your mind awake, and your body right along with it. Usually avoiding such devices right before you go to bed might actually help you fall asleep faster.
Go to bed at a reasonable time
Start getting ready for bed a little bit earlier each night until you reach your desired bedtime. But be careful with this one. The last thing you want to do is lie in bed tossing and turning because your body isn’t ready to fall asleep. Instead of jumping the gun by a whole hour, chip away at it in 10 to 15-minute intervals until it feels right.
Set a Sleep Schedule
Further, going to bed at the same time every night can also help you fall asleep faster. Your body craves regularity and keeping your circadian clock dialed in is extremely important for upholding quality sleep. As your body adjusts, you should be waking up naturally at the optimal time each morning as well, as long as you’re getting enough sleep.
Setting Silent alarms on your Fitbit device and bedtime and wake-up reminders, which are calculated based on your sleep logs, can help you achieve a more consistent sleep cycle. Fitbit’s smart wake feature, that is based on your sleep cycle, can also help you wake up feeling refreshed and well-rested as it optimises your alarm to wake you up at the right time
Keep it cool
Studies show it’s easier to fall asleep when the temperature is cooler. If it’s too hot, or too cold, falling asleep can be more difficult.
Cut back on caffeine
Try limiting caffeine intake to just mornings. Caffeine can affect your sleep for many hours after you drink it. You may get to sleep but it could cause you to toss and turn, or even wake up throughout the night, which will impact your overall sleep quality.
Learning how to destress and having a positive outlook is the best thing you can do to improve your overall health and your sleep. Find simple ways to unwind at the end of the day, such as a walk in the evening, or a guided breathing session with the Relax app on your Fitbit device – so you can ease into slumber and have a great night’s sleep.
Source: Adapted from an original article by Fitbit staff
Discover more free nutrition, wellness and fitness material to fuel your Dubai Fitness Challenge journey. Register today and let’s grow better together!