How to Optimize your Sleep

Rest is as important as physical activity for your wellbeing. Optimizing the conditions for a good sleep is crucial. 

1.To minimize early waking, try to postpone the evening meal until after dusk. That being said, try not to eat too late so you have 12 hours prior to your morning breakfast.

2. If your mind is too active when you get into bed, you will not be able to fall asleep - no matter how tired you are. Practice one or more of our relaxation techniques.

3. Consider natural sleep aids. Valerian and melatonin are both effective remedies for occasional insomnia.

4.   Track your sleep and determine how much sleep is optimal for you. Use any of the tracking devices (such as fitbit) or Apps (such as sleep time) to correlate how you feel in a following day and how many hours you slept on the preceding night. People vary in their need for sleep, from as few as three or four hours a night to as many as 10. Most require seven to eight hours, but ideal amounts can change over time, and may vary from day to day. Say, after a day at the Gym, you would need an extra few hours. You can adjust your bedtime and see how you feel after sleeping for various amounts of time, or simply note how much you slept on days when you feel rested and productive.

If you do wake early, try to use the time productively. Read or write for an hour, then try to go back to sleep until morning.