January 31, 2024

5 ways to improve your sleep
5 ways to improve your sleep - From TruMove

Unlocking the secret to a good night’s sleep isn’t just about feeling refreshed in the morning; it plays a pivotal role in injury recovery and overall well-being. In this blog post, we delve into the top five strategies to enhance your sleep quality, exploring how adequate rest contributes to a faster, more effective recuperation from injuries. Beyond the yawns and stretch, sleep becomes a powerful ally in your journey to healing, supporting both body and mind in the quest for optimal health

#1 – Improve your bedtime routine

  • Pack your lunch the night before & tidy up your kitchen
  • Perform gentle movements to promote relaxation, such as child’s pose, legs up the wall, supine twist
  • put away electronics 30 minutes before falling asleep
  • listening to guided yoga Nidra, or non-sleep deep rest on YouTube, Spotify, Apple Music, etc.
  • swap the phone scrolling for a nice book

#2 – Improve your light exposure

  • Limit bright light exposure 1-2 hours before bedtime including blue light devices (phones, tablets, etc.)
  • Expose yourself to outdoor light within 30-60 minutes of waking up to set your circadian rhythm (internal time clock)

#3 – Improve exercise

  • 30 minutes of moderate-intensity aerobic activity a day can help to decrease sleep latency and improve sleep quality at night.

#4 – Improved mindfulness around caffeine

  • It takes at least 6 hours for caffeine to metabolize out of your body. Try consuming your caffeine intake early in the day and stopping caffeine consumption no later than 6 hours before your desired bedtime.

#5 – Improved sleep environment

  • Set your thermostat 1-2 degrees cooler at night
  • use blackout curtains to decrease light in the room
  • utilize warm-hued lamps in your bedroom as opposed to bright overhead lights
  • sound machine to dampen city sounds
  • supportive pillow

More information?

As you embark on your journey to better sleep and holistic well-being, remember that expert guidance can make a significant difference. If you’re seeking comprehensive support in areas like whole health, sleep, nutrition, and movement health, don’t hesitate to take the next step. Schedule a free 15-minute consultation with a member of our knowledgeable team. Let’s work together to optimize your health and elevate your overall quality of life.