sleeping tips | Charles Janoah

Six Sleep Tips To Change Your Life

Ever feel more tired when you wake up than when you went to sleep? Keep hitting the snooze button four times before actually getting up? Celebrate World Sleep Day with HoliFit by maximizing your sleeping habits with these six tips!

1. Sleep and wake up at the same time everyday

Get your body clock (aka your circadian rhythm) on a regular schedule! By being consistent with what time you’re waking up and what time you sleep, you’ll be able to sleep better in the long run. Limit the time differences when you go to sleep and wake up to be less than one hour- especially on the weekends!

Adults tend to need less than 8 hours per night; around 6 to 7 hours is the right amount, but do what feels best for you! 

2. Optimize your sleeping environment

Make sure where you are sleeping is comfortable, quiet, and cool! By making sure you have good quality pillows and a nice mattress, you’ll be able to fall asleep and stay asleep much easier! Try to avoid any source of light in your room since it disrupts melatonin production which is what helps you sleep. 

3. Destress and unwind right before going to bed

Don’t go to bed right after shutting down your laptop- find some time in between to destress. Whether that be taking a bath, enjoying time with a loved one, or tidying up, its best to find something to do without a screen before bed. 

Try to resolve your stress, anxieties, and overthinking tendencies before bed. Unwind by journaling, meditating, or doing something that makes you happy! A happy mind is a sound asleep mind.

4. Don’t eat or drink right before bed

Avoid feeling absolutely stuffed or starving before bed. The discomfort you’ll feel will interrupt your sleep throughout the night. Additionally, don’t drink too much right before bed or you might wake up in the middle of the night to go to the bathroom- or worse go to the bathroom in bed.

5. Limit daytime naps

Try to only sleep 30 minutes for your naps and avoid napping late in the day to not disrupt your sleepiness at night.

6. Exercise and be physically active during the day

Stay active during the day to help tire yourself out for a good night’s sleep! You can take a simple walk outside for fresh air and sunshine or go for a workout at home or at the gym.


For more information about health, wellness, and fitness, send us an email at info@holifit.ph. We provide various services like physical fitness programs and mental health services for corporate clients and more.

 #corporateevents #corporatewellness #employeeexperience #employeeappreciation #employeebenefits #employeewellness #workplacewellness #workplaceculture #companyculture #mentalhealth #mentalhealthservices #healthcareexperience

Photo Credits from: https://www.gmanetwork.com/entertainment/celebritylife/health/65408/pinoy-md-what-is-insomnia-and-how-to-deal-with-it/story

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