5 Hacks for a Better Night’s Sleep

Humans spend, on average, one third of their lives sleeping. If we spend so much time asleep, why do we often feel so tired?

If you’re interested in learning some ways to fight fatigue, check out our Fatigue Fixes for Your 5 Worst Energy-Zapping Habits. In this blog post, we want to give you 5 hacks that can ensure a better night’s sleep.

    1. Put away the technology: Studies have shown that the blue light from screens can decrease your body’s production of melatonin, which your body makes to help you fall asleep. Switch to a book or activity (knitting, crocheting, journaling) an hour or more before bed. If you MUST check a device, make sure it is in Night Mode (more orange light vs blue light). However no technology will still be the most conducive to falling asleep.
    2. Journal it out: If you’re tossing and turning with something on your mind, write it down! Once it’s on paper, you can let it go with comfort and security that it will be there waiting for you when you wake up tomorrow morning.
    3. Make your bedroom a sacred place: bedrooms are for sleeping and for sex. If you need to work at home, work in a separate space. Otherwise, your bedroom can become associated with your work related stress, and not the most conducive environment for a good night’s sleep.
    4. Put down the caffeine, and avoid the alcohol: Drink your last cup of coffee of the day before 2:00 pm, and avoid alcohol if you can. Alcoholic beverages can decrease the quality of your sleep. Even if you get a full 8 hours, you might still feel exhausted!
    5. Take a series of deep breaths: Long, controlled breathing can decrease your heart rate, and bring you back to a somewhat meditative, sleep-like state. Concentrate on your breathing. Next, depending on your lung capacity, try inhaling for 4 – 8 counts, and exhaling on the same number of counts. This should hopefully calm your mind and aid you in sleep.

It’s been shown that regular exercise can help improve sleep quality, but you may be thinking, “What if I don’t have time for both and have to choose between working out and sleeping?” We have you covered. If you can find just 10 minutes a day, you can still get your heart rate up and get a better night’s sleep. Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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Fatigue Fixes for Your 5 Worst Energy-Zapping Habits

We’ve all been there – the alarm goes off, and you wake up feeling more tired than when you went to bed the night before! Or perhaps it’s 3:00 pm and you’re in the office feeling completely exhausted.

You may have habits that you didn’t even know were making you tired! See if you have any of the 5 habits below, and learn our Fatigue Fighting suggestions that will reenergize you!

1. Bad Habit: Not drinking enough water! Dehydration can lead to fatigue and that foggy feeling that keeps you from feeling present and engaged during your day. It can be so easy to grab a cup of coffee on your way out the door, grab another coffee at lunch, and at 3:00 pm you still haven’t had a single drop of water to drink.

  • Fatigue Fighter: Try this for a week: drink half your weight in ounces of water. It sounds challenging, but after a week you will feel a huge difference!

2. Bad Habit: Technology! Is your cell phone the last thing you see before you go to bed at night, and the first thing you see when you wake up? Bad news: the bright light from your cell phone (or tv or any device) tricks your brain into believing that it’s still daytime, and prevents it from releasing melatonin (a sleep-inducing hormone). As a result, your brain has a much more difficult time preparing for sleep, which means you either get less sleep than you need, or your sleep might be less restful.

  • Fatigue Fighter: No technology 60 minutes before you go to bed. Read a book. Listen to music. Take a bath. Cuddle with a loved one. But put that cell phone away and give your brain a full 60 minutes with no bright light to keep it awake. If you must check your email or messages, utilize the Night Mode setting on your phone to cancel out the blue light that is keeping your brain wired. All iPhones with the most recent iOS update have this option, and many Android phones do as well. If your phone does not have this mode, you can download the application flux (Hint- you can also download flux to your computer!)

3. Bad Habit: Office snacks! Sure, that handful of sugary candy you grab when you visit your co worker’s office may boost your energy in the short term, but inevitably after the boost comes the sugar crash! Sugar can be habit forming, so you might be tempted to go back and visit your co worker… and grab another handful… and another handful of that sugary treat. 

  • Fatigue Fighter: Bring some snacks from home that can boost your energy naturally without giving you that crash. At Fusion Wellness, we love almonds, a hard boiled egg, an apple, or some raw, crunchy vegetables with hummus!

4. Bad Habit: Sitting still for too long in front of a computer. When the deadlines are tight and there never seem to be enough hours in the day, it can be so easy to let a full work day pass you by without leaving your desk. But sitting, especially with poor posture (being hunched over a desk is pretty common), can lead to low energy levels. 

  • Fatigue Fighter: You must move, every hour, on the hour! Maybe you stand up and walk a full loop around your office, or do 10 quick push-ups. Maybe you take 3 minutes to stand up and stretch. You’ll be amazed at how much energy some light movement can give you.

5. Bad Habit: Cramming in all of your sleep during the weekend. Your body craves stability, and functions better with a more consistent bed time/wake up time. Lack of sleep affects everything from motor functions, to comprehension, to your cravings. 

  • Fatigue Fighter: Try and go to sleep within the same 30 minute window each night, and try to set a consistent alarm time. Yes, this may mean waking up earlier on weekends, but you’ll feel much better overall, and you’ll see your energy levels become much more stabilized!

Now that you have more energy, it’s time to put it to use! Did you know that you can get fit in under 10 minutes a day? Seriously! Take a moment to learn about our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.


Go and be well! Which habits did you notice? Let us know if any of our #fatiguefigher
suggestions helped you feel more energetic this week! Use the hashtag #fatiguefighter, and tag us and we’ll retweet and repost our favorites!

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