The Best Ways to Get A Good Night’s Sleep

As a personal trainer I am often asked by clients how they can achieve a better night’s sleep. Many people have trouble sleeping properly, and it is important to get the right amount. This is especially true at the time of writing, when we are all concerned about the Covid-19 pandemic, and the need to keep our immune systems operating efficiently. Sleep plays a part in health in many ways, and a good night’s sleep will help boost the immune system, so here is some advice I give to my clients about how best to sleep properly.

Daylight and Fresh Air

At the moment, the UK government has put certain restrictions on our movements in order to stem the spread of Covid-19. While we all accept this is necessary, it does mean that access to fresh air is not as simple as it once was. You are permitted – at the time of writing – to go for a short walk, and I strongly recommend you do this every day. If you can’t go for a walk, maybe sit out in your garden or yard for a little while. Either way, that air and light is essential to good sleep.

Don’t Lie In Bed if you Can’t Sleep

Part of the problem with getting to sleep is  that when we find it hard, we get frustrated. When we get frustrated, it is harder to sleep, and so the vicious circle continues. If you do find yourself wide awake and in bed, unable to sleep, get out of bed and move to another room. Watch the TV or read for a while, and then go back to bed. This will alleviate the frustration element.

Exercise During the Evening

If you can’t go to the gym, you can always exercise in the home, and there are many home routines that need little or no equipment. You don’t need to go through a full workout, just a few routines for as long as you choose will help. Sit down and plan an evening exercise routine, as you need to keep your body moving as best you can, and it will help you sleep.

Create a Daily Routine

Whether you are going to work as normal or are at home, you should always stick to some semblance of a daily routine. Some people consider the ‘body clock’ a myth but, in fact, it exists, and it biologically influences what the body expects us to do at certain times. Thus, when it’s time to go to sleep, your body will be more ready to do so if it is asked to at the same time, every day. The routine does not have to be set in stone, but going to sleep and getting up should be at regular times.

Many of my clients have benefitted from the above tips and improved their sleep patterns, and I hope this brief article will help you to sleep well and stay healthy.

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About Paul Wallace

Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes