Simple Sleep Tips for a Refreshed You!

“Sleep is an investment in the energy you need to be effective tomorrow.”

Tom Rath

We all know how awesome we feel after a good night's sleep and, on the flip side, how not-so-great we feel after a restless night. Let's be honest; we're not our best selves after a night of tossing and turning.

There's tons of info out there about improving sleep, from foods to supplements to mastering our circadian rhythm. Today, let's start with a simple method:

The 3-2-1 Method for Better Sleep

3 - Avoid eating for 3 hours before bedtime:

Let your body digest your food while you're awake, not while you're trying to sleep. This helps maintain the quality of your sleep. When we eat too close to bedtime, our digestive system is still working hard when it should be winding down. Try finishing dinner a bit earlier to give your body the time it needs to relax before sleep.

2 - Refrain from drinking liquids 2 hours before sleep:

Minimize those midnight trips to the bathroom by limiting liquids before bedtime. While staying hydrated is crucial, chugging water right before bed can lead to disruptions in your sleep. Sip water if you're thirsty in the two-hour window before bed, and your body will have time to process it without causing those middle-of-the-night wake-ups.

1 - Dim the lights or turn them off 1 hour before bed:

Signal to your body that it's time to wind down. This includes any bright lights or device screens. Exposure to bright lights, especially the blue light emitted by phones and tablets, can interfere with the production of melatonin, the sleepy hormone. Consider swapping the bright screen time for a relaxing activity like reading a book or practicing some gentle stretches. If you must use electronic devices, try wearing blue light glasses to minimize the impact on your sleep quality. This Harvard Medical School article goes deeper into the relationship between blue light and sleep if you desire some further reading.

Give this 3-2-1 method a try, especially if you've tried other strategies. Be patient, and let me know if it's making a positive difference in your sleep!

TeacherFit Yoga

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