7 Simple Strategies To Sleeping Better


By Pari Aryafar


Remember when your parents used to force you into taking a mid-afternoon nap and it was the most annoying part of your day? Sigh… if we only knew then what we know now and how precious every minute of sleep is.


However, as we get older, falling asleep and staying asleep is much harder than what it was when we were kids. Here’s some easy methods to help your nighttime snooze be a lot more restful.

  1. Step away from the phone an hour before you go to sleep

The endless scrolling off the ‘Gram and responding to work emails should definitely be halted at least an hour before you plan to go to bed. The blue light emitted from our phones affects our circadian rhythm and decreases melatonin production, two essential aspects of sleep. Set  “Do Not Disturb” and put your phone where you won’t be tempted to check it.

  1. Do something relaxing to wind your body down

Taking a warm shower or bath, reading a book, and drinking (non-caffeinated) tea are all great ways to calm your mind and relax your body. You sleep better when you’re not tense or stressed, so start getting into the habit of winding down before bed. We've written some more tips for you here.

  1. Keep your room at a comfortable temperature

Experts recommend keeping your sleep space on the cooler end at around 65 degrees. A room that is too warm or even too cold can be uncomfortable and disrupt your sleep cycle.

  1. Don’t drink coffee in the afternoon

Coffee is one of the greatest gifts to the working world, but wrecks havoc on your sleep. Avoid drinking it at least 6-8 hours before you expect to go to bed, or else you can have a hard time falling asleep.



  1. Try to avoid taking naps

That one hour nap during the day can delay you falling asleep in the evening by several hours. At first, it’s hard to push through when you’re drowsy, but once you’re able to get over that hump and get your sleep cycle back in rhythm, you won’t need to take naps.


  1. Wake up and go to bed at the same time every day

Be realistic with yourself on what times you actually need to wake up and go to sleep. If you plan to go to bed at midnight, it’s not realistic to wake up at 6 am. Decide what times are best for you and then make sure there’s at least 8 hours between them. Then stick to it!


  1. Get in a good workout

By this point, you know there’s many benefits of exercise, but a great one is how it can maintain your circadian rhythm. It’s easy as working out for at least 30 minutes to get more sound sleep. If you’re looking to get better sleep, as well as moving and feeling better, you can try our Virtual Training program by signing up for two free sessions here!


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