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Better Sleep Challenge

Emily Fredrick

READ TIME:1 min.

Imagine this: You climb into bed at night and within minutes of closing your eyes, you drift off soundly without any interruption.

If this doesn’t sound like you, you’re not alone. Adults need a minimum of 7 hours of sleep each night for optimal health and well-being, but most aren’t even coming close. 

Starting a solid sleep schedule can be daunting, but we are here to help! Make it your goal to take control of your health and happiness by following our better sleeping steps below.

Revamp your room.

Keeping your bedroom cool and dark will promote the best sleep, so turn down the heat and pull the shades or wear a sleep mask to create a sleep-inducing environment. You could also repaint your room in cool, calming tones or add an essential oil diffuser to emit your favorite relaxing scents.

Avoid stimulants.

It’s time to put down that late afternoon cup of coffee. Stimulants like caffeine, alcohol, and nicotine contain chemicals that can interfere with sleep and should be avoided for at least 4–6 hours before bed. You should also avoid looking at your phone or watching TV right before bed since blue light from the screens of electronic devices overstimulates the mind.

Relax and unwind.

A relaxing routine primes your mind for sound slumber. You can try taking a warm bath, reading a book, or relaxing with a restorative yoga session. There are many apps available, like Headspace and Calm, to teach you mindful meditation, helping you relax.

Exercise early.

Exercising regularly can increase sleep quality by helping you spend more time in deep sleep, which is the most restorative. But limit the type of exercise you do within 3 hours of bedtime, so you don’t get too energized to fall asleep.

Be consistent. 

We challenge you to practice these strategies each night. Once you become a sleeping pro, you’ll wonder how you ever survived without your sleep routine!


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