5 Tips to Improve Your Sleep

If you had to choose between diet, exercise and sleep; which do you feel is a non-negotiable?

If you choose sleep, you’d be right.

First, let’s talk about what happens during sleep. Your body makes all the repairs to all the damage you do to it during the day; it consolidates your memories, repairs your tissues and conserves your energy filling up the empty tanks. Consistent, quality (not medication induced) sleep is needed for your mental and physical health.

Without sufficient sleep your body cannot perform for your workout, and it cannot process food efficiently. Studies have shown that when you only get 4.5 hours of sleep you are at an increased risk of insulin resistance, type 2 diabetes and obesity. Think about that, if sleep isn’t met, diet means nothing. So if we are not sleeping, no amount of dieting, no amount of exercise will work. With insulin resistance, we gain weight and store more fat. The complete opposite of what we are looking to achieve.

You can get away with a night of sleep deprivation here and there, but consistent sleep is needed to allow your body to perform as it is designed. We have included some sleep habits and tips to incorporate to make your sleep longer and higher quality.

1. Give your body a reason to be tired! If you do not move enough, exhaust your body during the day, you’ll have energy to spare, and your body will fight shutting down for the night. You need to tax your muscles daily to prepare them for repair during sleep.
2. Set a routine you follow nightly. Our body needs routine, during the day and during the night. By signaling your body it is time for bed it will respond with the proper shut down. Try a nightly tea, reading/journaling, and shower. Limit screens 1 hour before bedtime.
3. Stop eating 3 hours before bedtime. To optimize sleep and metabolism, you need to STOP EATING three hours before bedtime. This allows your body time to completely empty the stomach and finish digestion prior to sleep.
4. Settle into the circadian rhythm. By following the sun, you are settling into the rhythm of nature. Think about the plants that follow the sun or flowers that open and close with the sunshine. We are animals, we are a part of nature. By following nature, our bodies respond quickly and quit fighting our abuse.
5.   This is the number one herb used by psychologists to treat anxiety, but it is SO MUCH MORE than that. Ashwagandha is an adaptogen, helping the body cope with stress from physical, mental and the environment. It gives you energy during the day and aids in restful sleep. Unlike taking a sleep aid it balances the body to optimize its function. This herb literally protects your cells from cortisol (the stress hormone). Used in our house to recovery from workouts, mood and managing stress. As always ask your doctor about medication interactions and if ashwagandha is right for you.

With these helpful tips your sleep should improve over time. Be patient with the new routine, any new changes take a minimum of three weeks to take effect. Stay the course and focus on your sleep. You fix that and the rest will follow.

September 2025 ©BeSTRONGERFitness