EVOLUTION FITNESS AND Wellness: Hot Topics

Top Ten Tips For Better Sleep At Night

Sleep is an extremely important part of life and critical to your health. Following healthy sleep habits can make such a big difference for a restful slumber.


Here are ten tips to ensure you have better sleep at night and wake up feeling rested:


  1. REGULAR EXERCISE: Engage in regular exercise. Exercise has been proven to help you get to sleep and to stay asleep. Exercise boosts the effect of natural sleep hormones such as melatonin. Exercise in the morning exposes you to bright daylight, which can help the natural circadian rhythm.
  2. AVOID BLUE LIGHT: Turn off your phone, television. computer, and other electronics.. Avoid using anything that gives off blue light before bed. The blue light can affect your circadian rhythm. These disruptions can effect your mood, energy level, and overall health.
  3. CREATE A ROUTINE: Develop a routine such as brushing your teeth, washing your face, and reading for thirty minutes before you go to sleep. This will help train your brain to associate this routine with bed time.
  4. FOOD AND DRINKS: Eat your meals around the same time every day. Meals should be eaten at least two to three hours before bed. Don't go to bed hungry or full. Changes in blood sugar levels and stimulating foods late at night can cause sleep disruptions. Reduce any caffeine intake. Caffeine (and nicotine) can disrupt sleep.
  5. DIM THE LIGHTS: Soft, yellow lights help create a soothing ambience to prepare you for bed
  6. MEDITATION: Try to meditate for 5-10 minutes with breathing techniques. This can help you reduce stress and relax your body and mind.
  7. KEEP A JOURNAl/TO-DO LIST: Write down everything that is worrying you, a list of things that you want to achieve the next day., or things you are grateful for. This can help soothe anxiety and ensure a positive mindset before falling asleep.
  8. A SET BED TIME: Maintain a consistent daily schedule of going to bed and waking up at the same time every day.
  9. NO WORK IN BED: Avoid doing any work in bed. This helps your brain recognize that when you are in bed, it is time for sleep. You want your bed to be a relaxing environment. We don't want our brains to link our bed to work related tasks.
  10. NATURAL SLEEP AID: Try our Eniva Natural Sleep Aid. It's a natural sleep aid that provides a safe, natural & effective liquid formula for healthy sleep. This fast-acting liquid sleep contains specialized nutrients to support the entire sleep cycle. Ask us about this product today- Available in our studio!



Evolution Fitness & Wellness LLC © 2019. All rights reserved.

7510 Cherry Park Drive Suite F, Houston, TX 77095

281-656-8107