As we adjust to Daylight Savings Time, here are some reminders for good sleep habits.
Exercise early in the day. Exercise is great for overall sleep support and can help you adjust so that you feel as though you are “springing forward” into the new season.
Get morning light exposure! Your good night’s sleep starts in the morning! Exposing your eyes to morning light will shut down melatonin production and help to set your circadian rhythm. You can combine your exercise and light exposure by getting out and walking early in the day. Leave your sunglasses off for 10-15 minutes for best effect.
Get to bed on time. If your bedtime has slowly crept later and later, push it back a little at a time. Gradually make your bedtime earlier. Plan to go to bed 10-15 minutes earlier each night until you are back in the zone.
No naps or keep them short. Resist the urge to take a daily catnap as you adjust to the time change.
Avoid eating too close to bedtime. Shoot for last meal to be at least two hours before bed. Three hours is ideal (body has digested meal). Eating too close to bedtime can interfere with body temperature and can make sleep more about digesting rather than resting.
Limit Electronics. We know you have heard this before – limit electronics before bed. Just 30 minutes of lessening exposure and turning the lights down helps to increase melatonin production for a more restful night. If you just cannot part with your electronics invest in some blue light glasses.
Wear an eye mask when you sleep. Cutting out even small amounts of light can help your brain shut down and not ‘be on alert’. (This is a popular tool among MLB players as they start training for the season!)
Want some help creating a fresh start for Spring? Island Fitness offers Wellness Coaching both In person and virtually! Contact Alexa Rosenthal to schedule.