Troubled Sleepers – How to Get Better Sleep at Night

Sleeping directly affects your mental and physical health. If you end up with low-quality sleep cycles, it takes a toll on your mood, productivity, and weight. Many of us struggle to get a good night’s rest, which prevents us from getting the most out of our waking hours. Fortunately, you can control the quality of your sleep through your daily habits and lifestyle choices.

How to develop healthy sleep-wake cycles

Contrary to popular belief, most poor sleeping conditions don’t happen spontaneously. What you do during the day can affect how comfortable you can fall asleep and how deep your sleep will be. Through healthy daytime habits, you can avoid having difficulties when you’re ready to rest up for tomorrow.

If you want to get a good night’s rest, here are three things you should try out:

1. Set the mood in your sleeping quarters

Your sleeping environment plays a vital role in how easily you can fall and stay asleep. For example, strong exposure to light can make it challenging to get a good night’s rest. Your brain secretes more melatonin to regulate your sleep-wake cycle in dark environments. These hormones tell your body to fall asleep faster in the dark and stay awake in the morning. Besides sleeping environments, variables such as lifestyle habits can also affect the production of this hormone.

2. Sleep at the right hours

Your body’s natural sleep-wake cycle, or circadian rhythm, dictates what time you’ll fall asleep and wake up within the day. Interruptions to this rhythm, such as late-night overtime or emergency early morning meetings, can disrupt your body’s routine. You can confuse your internal clock by not following a consistent schedule.

Try scheduling your sleep throughout the week instead of sporadically having early or late bedtimes. Additionally, you should set an alarm in the morning to help you match a specific wake-up time. Doing these precautions can prevent you from tossing in bed or experiencing jet lag-like symptoms in the morning. If you have to take morning or afternoon naps, limit it to 15 to 20 minutes at most to avoid confusing your body’s circadian rhythm.

3. Get some exercise during the day

Regular exercise is an excellent way to get a deeper and more restorative sleep state. It reduces the occurrence of insomnia and sleep apnea, which allows you to get more rest at night. The higher the intensity of your workout, the better your sleep benefits will be. However, you don’t always need a full hour in the gym to get your blood pumping. Going for a light jog during the day is the bare minimum to improve your sleeping quality at night.

Fitness routines speed up your metabolism and stimulate your hormones, which is why it works best in waking you up in the morning and afternoons. If you work out too close to your bedtime, you may develop sleeping difficulties instead. If you want to workout in the evening, you can do low-impact exercises such as yoga or stretching. These exercises calm and relax your body to get ready for rest.


Tossing and turning at night can have adverse effects not just to your mental and emotional state but also on your physiology. The lack of rest can weaken your immune system, promote harmful weight loss and gain, and reduce your energy throughout the day. Sleeping is just as important as being productive in the day. Committing to healthy morning habits, such as routine exercises and proper sleeping schedules, will prepare your mind and body for a good night’s rest.

One of the best ways to maintain a healthy sleeping schedule is by engaging your body with fitness routines. We are a personal training studio in Wellesley that provides training services tailor-fit to your body’s needs. Book a consultation with us today to get started on living a healthier lifestyle!

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