Exercise improves sleep
Regular exercise can be a great way to help induce better sleep. If you have trouble sleeping, avoid working too late. Intense exercise can make you more alert. It also raises your body temperature, staying high for up to six hours. Avoid exercising too close to bedtime. Try to finish your exercise two or three hours before bed. If you would like to integrate regular exercise into your day-to-day activities, I can offer you more personal support.
Stay out of bed if you are not sleeping
Are you tossing and turning for half an hour or more in bed? You can get up to read a book or listen to relaxing music. Quiet activity can help you relax and fall asleep. Lying in bed can lead to frustration and watching the clock. Over time, you may associate your bed with waking, not resting. Serious health problems have been linked to severe and chronic sleep deprivation, including obesity, high blood pressure, diabetes, heart attack and stroke. [5]
You can build your sleeping habit
Did you know you can train your body to associate certain resting behaviors with sleep? The key, of course, is consistency. Read for an hour or take a warm bath before bed. Maybe meditating or dreaming will help you fall asleep. Find what works for you, then make these rituals a regular part of your bedtime routine each night.