Sweet Dreams Are Made of These: 7 Ways to Improve Your Sleep Naturally

A quality night of sleep is important for good health so that our bodies can rest + reCHAARG! Not only does sleep allow our bodies to have time to heal + recover physically, it also promotes healthy brain functioning, emotional well-being, + improves our daytime performance so that we can power through tough sweat seshes + any challenges the day brings us. Unfortunately, many of us struggle to catch enough z’s when we lay our heads down for the night, which might be due to poor sleep hygiene. Before you reach for pricey supplements that promise to give you the *sleep of your dreams* + may be filled with unwanted additives, take some time to be sure you’re practicing good sleep hygiene

#1] SCHEDULE TIME TO SLEEP

Look at your schedule and choose a regular time to go to bed + time to wake up, ++ try each night to stick within 20 minutes of these times, even on the weekends. Try to aim for around 7-8 hours of sleep each night, but feel free to play around as everyone’s biological clock is different. : )

#2] LIMIT YOUR NAP TIME

Napping during the day can disrupt your sleep cycle at night + contrary to popular belief does not decrease your sleep debt. If you absolutely must nap, try to keep it at a 10 – 30 minute power nap + aim to take it around mid-afternoon, as this time is less likely to affect your night time sleep!

#3] USE YOUR BED FOR SLEEP ONLY

We are probably all guilty of reading + being on our phones in bed before we go to sleep, but try to keep these activities contained to another area, such cozying up on the couch or in your favorite chair. The more we make our brains associate the bed with sleeping, ideally the sleepier we will feel when we hit the sack.

#4] SPEND TIME IN THE SUN

Don’t forget to spend some time outside during the day + soak up some of that sunshine! Natural light helps us to keep our natural sleep-wake cycle + circadian rhythm right on point.

#5] GET YOUR SWEAT ON

CHAARG girls shouldn’t have a problem with this one as we all love to keep movin’. ; ) Intense exercise right before bed might amp you up a bit too much, but light activity or a quick walk after dinner can help with your sleep schedule.

#6] PREPARE FOR SLEEP WITH A RELAXING ROUTINE

Come up with a routine that will relax you + get you prepared to doze off. We love the idea of a warm lavender bubble bath, a few candles,  a good book, + some cozy PJs before we climb into bed!

#7] CREATE YOUR PERFECT SLEEP ENVIRONMENT

Try to keep your room be as dark as possible with minimal noise + slightly cool. Must have sounds to fall asleep? Try downloading the Calm app which features sleep stories + soothing sounds to help you drift off to sleep.

Sleep is essential for optimal health + practicing good sleep hygiene allows us to rest up so that we can perform the best we can every single day! Do you have any tips + tricks for getting the sleep of your dreams? Let us know by tagging us on Instagram @CHAARG or in the comments below!

Sweet dreams! : )

++ Allison Tapocsi [@allison_inchaarg] // Kent State CHAARG

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