Everyone knows that sleep is essential for exercise recovery and a healthy metabolism (not to mention feeling human!)
Unfortunately, it can sometimes be a little hard to get. You lie down in bed, but you just can’t switch off.
That’s where this post can help. We take a look at some of the things you can do if you can’t sleep. Here’s everything you need to know.
Reading is an age-old approach to falling asleep. Absorbing your mind in a good book can be an excellent way to switch off any annoying thoughts racing through your head and calm your mind.
Try Deep Breathing
If anxiety is an issue, try deep breathing to see if that makes a difference in how you feel. Experiment with various protocols, approaches, and relaxation techniques.
You can also try progressive muscle relaxation. Letting all your muscles go limp one by one helps to release the tension stored in your body, inducing a higher state of calm that can help with sleep.
Don’t Use Screens
You should also try avoiding screens before bed. Scrolling through social media and reading emails can induce feelings of anxiety that keep you awake, even if you are using blue light filters.
Many people who have the best bedtime routines avoid any screens at all after 8 p.m. This rule gives their body time to adjust to a sleep-inducing state, helping them fall asleep more naturally, without resorting to pills.
Do More Exercise During The Day
Another approach is to get more exercise during the day. Pushing the boat out and going for a long run or cycle ride can be an excellent way to expose yourself to sunlight and also use up some energy so you are more likely to fall asleep at night.
Doing more exercise during the day can be challenging if you have a hectic schedule, but there are ways to make it happen. For example, you could cycle to work or go for a jog at lunchtime. You can also get up 20 minutes earlier and go for a quick blast around the block before your normal shower time.
Talk To A Professional
You can also try talking to a psychologist about any sleep issues you may be having. These professionals can get to the bottom of what might be preventing you from sleeping and offer solutions.
For example, you might not be able to sleep because of trauma or fears about work. You might also be struggling with the pressure of running a home. Professionals can talk to you about these issues and offer solutions.
Don’t Consume Caffeine Or Heavy Metals
Finally, it’s a good idea to avoid consuming any caffeine or foods high in heavy metals. Caffeine has the effect of making some people feel jittery and can prevent you from sleeping. Heavy metals can have a similar effect. Things like cadmium, arsenic, and mercury affect sleep patterns, preventing you from getting the rest you need to be at your best.
Sleep is life. If you’re not sleeping well, if your lack of sleep is affecting you, please don’t give up trying to fix it. Your fix is out there, it might be a combination of things. It might be one thing.
7-8 hours is ideal. 5-7 hours is doable. 4-6 is serious cause for concern.
Keep trying. Keep learning. Ask a professional.
Keep learning by reading this blog about how to get more energy in your day!
Yours in health and fitness,
Tristan M. Forbes