Easy Ways To Improve Your Sleep Hygiene As The Seasons Change (And All Year Round)
Your health is about a lot more than what size you wear or how long you can hold a plank— it’s about feeling your best both body and mind— and nothing will f with both quite like sleep deprivation. After teaching fitness for 7+ years, waking up just before the sun rises has become second nature— but it definitely wasn’t always this way. When the sunrise starts later, I am reminded of how much I was NOT a morning person when I first started teaching in NYC.
I’ve developed a few rituals that set me up for success and might help you too. Have a peek at some of my favorite strategies and tools for making the most out of your sleep below, and let me know which tools and tricks are part of your rituals!
Tips and Tricks To Make Getting Up Before The Sun Easier
Get a handle on your stress levels
Nothing will keep you up late at night like stress-full stop. When I don’t get to move my body enough during the day, it’s nearly impossible to quiet the echoes of my looming to do list or negative thoughts about my body. As an intuitive exerciser, I make my movement practice a non-negotiable part of my day— but the type, intensity, and duration will vary according to my needs. Some days that looks like a 45 min high intensity cardio pilates class on HPS and others it’s just a few minutes with my foam roller— but the ritual of arriving at my mat and concentrating on myself remains the same. It’s also incredibly useful in helping you cultivate a positive relationship with exercise when you allow yourself the freedom to move without expectation or judgement— and you’ll notice it becomes a lot easier to maintain consistency when you adapt exercise to fit your life instead of trying to make yourself fit into a rigid routine.
Learn to breathe 3 dimensionally (and practice it regularly)
If you’ve taken any of my pilates classes you know that not only is breathing three dimensionally your most incredible core exercise for strength and mobility, but it’s also the quickest and (cheapest) way to bring calm to your body and mind. After I settle into bed, I will do some intentional breathing (nothing serious, just a minute or two) and try to list as many things I’m grateful for about the day as possible. Yes, some days that practice is easier than others, but on top of creating a ritual that grounds and settles me, practicing gratitude regularly has been proven to increase happiness and satisfaction, which is an added bonus.
Use tools to calm your nervous system
If you’ve ever experienced anxiety you know it’s not just in your head, you physically experience it in your body: your stomach in knots, heart pounding and racing, tightness in your throat, amongst other symptoms. As I’ve been blessed with ADHD as well as anxiety, when it gets to actually be bedtime— mitigating sensory overwhelm is the only way I can send the signal to my body that it’s time to wind down. While exercising and breath are still going to be your most useful tools, a weighted blanket and eye mask, and a scented pillow spray help kick start the calming process.
Limit caffeine after lunchtime
Speaking of getting a handle on your nervous system, you had to know it was coming! Listen, I LOVE making my coffee, collecting all sorts of home brewing accoutrement is a favorite pastime of mine, but it is not a friend on your quest to improving your sleep. I would never suggest going off caffeine entirely (I mean, we need something to live for) but resist the urge to drink it after lunchtime, otherwise, you’ll likely be counting cracks in your ceiling instead of sheep. I’ve become a big decaf and tea drinker because so often it’s more about the habit of making a hot drink or potion than the drink itself and really love Tay Tea, which is beautiful artisanal tea shop in upstate NY not far from our cabin, Birch Creek House that also has an online shop should you ever be in the market for something special to help you make the switch.
Don’t use your phone alarm
I’m as addicted to my phone as you are, but they really aren’t great for sleep hygiene. I am a big advocate for having an actual alarm clock that isn’t your phone because it makes me less likely to doom scroll before trying to sleep, and it also keeps me from checking social media first thing when I wake up (which is the fastest way to inspire comparison and sadness even on the best morning). There are also some really great “daylight” alarm clocks that make the world of difference if you have to be up before the sun brightens your room. I have this one! Because mine is on the other side of the room, I also have no choice but to get up. In a pinch if you must use your phone alarm, try plugging it in far from your bed to discourage sleep procrastinating or half-asleep snoozing in the am.
Conclusion
We live in a culture that prefers hustle to rest— but we can’t function on poor sleep, let alone get the most out of our workouts. If you want to improve your health, improving your sleep quality is a smart place to start.
I created my digital fitness platform, Helen Phelan Studio because I know health includes both mind and body, and having access to both challenging and restorative workouts that leave out the body shaming and diet culture of traditional fitness trends is important to be able to improve your overall well-being. Check out 400 + body neutral, invigorating, and mindful pilates based classes for free for 10 days on Helen Phelan Studio!
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