Here in Center City fitness is a primary focus. And we’re always surprised that the shift to or from daylight savings time affects the quality of our clients’ sleep. This affects their workouts.
While it’s only a one-hour difference it take3 or more days to adjust. We wondered why.
So after tossing and turning one of our team found this article in The NY Times about “going dark” to help kids sleep better. And we wondered: what could we do to sleep better? Since we don’t believe that she who sleeps least performs best.
Our Center City fitness team learned that sleeping well is all about about light and dark. And that dark rules.
Our Center City Fitness team suggests five things for better sleep:
- During the day get more natural light. Interestingly, many Americans don’t get enough daylight. That full-spectrum light helps keep our internal clocks regulated.
- Then at night, go dark. The darker the better. Once you’re sleeping even a little ambient light causes disturbance. Many swear by black out shades, and experts agree. Want a little light? It’s least disturbing if you put it low and aimed at the floor.
- Before going to bed, go dim. Brighter lights inhibit the production of sleep-inducing melatonin. Experts suggest using dimmed and focused lighting for a few hours before going to bed. This encourages falling asleep.
- Avoid blue light. Blue light also inhibits melatonin production. Our TV’s, laptops and phones all emit a lot of blue light. Ideally you’d put aside your devices an hour before bedtime. Can’t do it? We sympathize, and suggest using night-shift settings that cut out blue light.
- Keep your electronics out of the bedroom. Even on silent mode many phones light up when you get a ping – interrupting sleep. And if you do wake up it’s awfully tempting to check the phone. That blue light acts to jolt you out of sleep mode.
And of course, our Team believes that active aerobic exercise a few hours before bed can help you sleep better.
Contact us, if you’d like some help with an in-home evening exercise program. Because as Jules Verne said:
“Though sleep is called our best friend, it is a friend who often keeps us waiting.”
If you’d like to learn a little more, we found this summary from Frances Hennessey LICSW a helpful read.