How Can You Improve Your Quality of Sleep?

It is National Sleep Awareness Week! With a busy work schedule, children, or social life, sleeping may not be your number one priority. Not only is the number of hours of sleep important, but also the quality of sleep is equally key. Below is a list of things you can do throughout your day to improve your quality of sleep:

1. Make the sun your best friend. Getting into the sun can help manage your circadian rhythm, which is the 24-hour clock that your body follows. Being in the light during the day and in the dark in the evening can help manage this. You may often find yourself cooped up inside because of the weather or work. However, according to a National Sleep Foundation survey, people who are outdoors 3-5 hours a day have the highest sleep quality. , We recommend spending time  outside, even if it is only for 10 minutes!
2. Get moving. Sitting has become too common of an activity in our lives. Working out can help increase alertness during the day and reduce daytime drowsiness. This can lead to a deeper and higher quality sleep. Find a workout partner to hold you accountable or even spend half of your lunch break going for a walk.
3. Schedule a routine time to eat. Irregular mealtime or skipping meals can contribute to poor sleep. Eating too close to bedtime does not give your body enough time to digest before you hit the hay. Make sure you eat at least three hours before you got to bed to avoid cutting into digestion time.¹
4. Turn off your electronics and lights. Winding down for the day may include scrolling through social media or responding to a last-minute email. However, shining the blue light that comes from your phone, tablet and television can reduce melatonin production, which is one of the most important hormones to help you sleep. Read a book, take some time to stretch, or catch up with your significant other before bed instead of using screens.
5. Make your room your haven. The temperature in your room may make a bigger difference than you think! Having the room cool—60-67 degrees F—has been found to be ideal. Having a comfortable pillow that supports your neck and back can also make a huge difference.²

Try including one of these in your daily routine next week! If you need help getting into a better routine, contact one of our specialists today to be your biggest supporter!

Hillary grew up being active her whole life. After playing many sports, she settled on volleyball and softball, which she played through college at Concordia College in Moorhead, Minnesota. While at Concordia, she earned a double major in exercise science and nutrition. After she moved to the MN twin cities area after college, she earned her certified personal trainer certification from the National Academy of Sports Medicine along with a certified strength and conditioning coach through USA weightlifting. She found passion in motivating people to reach their goals by finding a personalized nutrition and exercise plan that worked best for them. She has worked with clients 1-on-1, as well as small group classes. She looks forward to continuing to grow her knowledge base and help people achieve their health and wellness goals through Live Your Life!

In her spare time, Hillary can usually be found at the gym, playing volleyball, or coaching softball. During the summer, she participates in many sand volleyball leagues and tournaments. She enjoys Minnesota summer activities, such as rollerblading, kayaking, paddle boarding and swimming. She loves playing board games with her friends and family and trying any new recipe she can find.

Resources

¹“A Healthy Night’s Sleep Starts the Moment You Wake Up.” National Sleep Foundation, 15 Mar. 2022, https://www.thensf.org/a-healthy-nights-sleep-starts-the-moment-you-wake-up/.

 ²“Healthy Sleep Starts before You Hit the Sheets.” National Sleep Foundation, 15 Mar. 2022, https://www.thensf.org/healthy-sleep-starts-before-you-hit-the-sheets/.