https://www.sleepfitness.tools/starting-a-journal daily 0.75 2020-08-24 https://www.sleepfitness.tools/home daily 1.0 2025-12-08 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601055483634-F0WTQPTFCVYMU1HXYBCQ/Keys.png Home 5 Keys to Better Sleep https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/45426a7b-7c15-460f-8ae8-05e610c31cce/SleepFitness_Toolkit.jpg Home https://www.sleepfitness.tools/flash-course daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601551016197-IX19HC9AALNW6J9I84G7/pexels-pixabay-271897.jpg Flash course https://www.sleepfitness.tools/helpful-apps daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601550386958-2GXJYF5L4WBUWNQOYDTZ/Slumber_Icon.jpg Helpful apps https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601550291642-UIYPNMI0Z8CCN43HIRJD/Sleep_Cycle_Icon.jpg Helpful apps https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601550498047-PQX4W6D54VYH0RPE2N8H/Sleep_Time_Icon.jpg Helpful apps https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601550108767-MY1MBT0EFEG9L02NXAWH/Calm_Icon.jpg Helpful apps https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601550589071-SGJ4KEWTYAIDW3HMD7H3/Pzizz_Icon.jpg Helpful apps https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601504534702-BWR6ZB4AUZT31XTOJI41/iStock-1144519269.jpg Helpful apps https://www.sleepfitness.tools/about daily 0.75 2024-05-15 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601498583158-76MQRCUGRBEG2XP1VPND/iStock-522554220.jpg About https://www.sleepfitness.tools/common-sleep-problems daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601498242264-BALJZTABLPXHW02LH59J/iStock-1140559999.jpg Common sleep problems https://www.sleepfitness.tools/keys daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601489000332-JDTGJQDP15ZJWF5P58XS/iStock-1191509927.jpg Key 1 - Internal reasons for sleeplessness are primarily caused by our own mental factors. If you continually feel like you can’t shut off your mind at night when trying to sleep, you are not alone. Mental factors, such as stress, anxiety or other worries, can directly impact your ability to fall asleep at night. That is why experts have come up with various strategies to include in your bedtime routines to help fight off the effects of a racing mind and to let you get a restful night’s sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601402734382-JXWG6KR83SMO9R18GJJM/iStock-1191251788.jpg Key 1 Maintaining your body’s natural sleep cycle, also known as your circadian rhythm, is one of the most important strategies for getting a better night’s sleep. A regular sleep-wake schedule will help you feel more refreshed and energized than going to bed at different times every night - even by just an hour or two - no matter if you are getting the same number of hours of sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401568703-JP9SJ49EXVJKR97BQU09/Key+1.png Key 1 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601488931178-W7HC9QXEVHN318MJFKCE/iStock-1219302762.jpg Key 1 - Strategy #3: The last way to help minimize the internal factors of sleeplessness is to partake in various relaxation or stress management techniques before going to bed. Practicing these kinds of techniques can help limit the anxiety and worry you may be feeling before falling asleep. Try things such as meditation, mindfulness or yoga, as they have been proven to minimize internal feelings of stress. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601497820953-NFFFYLI2QDYNAIPVKKX1/iStock-1050822084.jpg Key 1 - Strategy #2: Apart from avoiding screen time, experts also recommend avoiding excess time on screen, especially your phone, during the day. Set specific times to check your phone throughout the day. Doing so can help you stay focused and limit the number of tasks you have on your mind, thus letting you feel calmer in the time leading up to your bedtime. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601488355871-U46FSKHA07FUHD5K31I3/iStock-1173619383.jpg Key 1 - Strategy #1 The first way you can work on minimizing racing thoughts at night is to actually write down those thoughts. This allows you to clear your mind and avoid letting those thoughts build up and affect your ability to get to sleep. You should also be sure to use a pen and paper (or a journal) to help limit screen time at night. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401918384-335AB53G4YXV79PXWEJF/iStock-1195831178.jpg Key 1 https://www.sleepfitness.tools/awareness daily 0.75 2020-08-24 https://www.sleepfitness.tools/other-toolkits daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586435893-692M25CPSL7KXKMGZARM/Resiliency+Toolkit.png Other toolkits - Resiliency Toolkit Learn strategies that will help you bounce back from hardship and improve your mental toughness. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586286635-U89AGU4WEI5V4D7Z5F66/mindfullness.png Other toolkits - Mindfulness Toolkit Learn to incorporate mindfulness into your everyday life to create a more centered way of living. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586511968-GWJ30TIMZNLF472WYLOC/meditation+toolkit.png Other toolkits - Meditation Toolkit Learn how to clear your mind and reap the scientifically proven benefits of meditation. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601557565417-OJDW7QY1LI1W91IKP5NM/iStock-904439034.jpg Other toolkits https://www.sleepfitness.tools/tip-sheets daily 0.75 2024-04-23 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1614808515252-DL3O40AP9DGFM6B5CSB8/meditation+for+sleep.PNG Tip sheets - Meditation for Sleep Historically used to increase calmness and physical relaxation, meditation can help you at bedtime, too. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1713903136793-KQTQXQE6AKDZMMNXPEQK/image-asset.jpeg Tip sheets - Getting better sleep Getting a full night’s sleep is vital to one’s overall wellbeing. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601502625250-N60QH65X2W4TQD5VVE23/iStock-878880102.jpg Tip sheets - Ways to Go Back to Sleep It’s common to wake up in the night. Here’s insight for falling back to sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601501639091-3MNPVK2STDKPESQ3DXCJ/iStock-114857456.jpg Tip sheets - When you work the night shift Working the night shift can be a challenge. Here are tips to help you. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601502747945-DSFPCTV5XOWOOJX2Z3BV/iStock-1203044203.jpg Tip sheets - Deep Breathing Exercise for Sleep Learn the steps for relaxing through breath. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601501928809-TS3BPUFLDIR1INJUKLCN/iStock-486603755.jpg Tip sheets - Coping with Jet Lag Adjusting to a new time zone may take several days. Here are ways to help your sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601501808093-OIG6NHRPKM2F16BP1N6C/iStock-1254095877.jpg Tip sheets - Yoga for Sleep Through deep breathing, long stretches and relaxing postures, yoga can help induce a good night’s sleep . https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601502059829-XW6RTVV4ZKU7VBKDHO83/iStock-1127272568.jpg Tip sheets - Insomnia If you have have trouble falling asleep, simple lifestyle changes may help you get a more restful night’s sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601504460585-SHAN9X53WOW9BZYJ8G9F/iStock-1144991932.jpg Tip sheets https://www.sleepfitness.tools/key-1 daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601494118534-NXWA8XTK2IR2FOVCOV0Z/iStock-1215123266.jpg Key 3 Individuals who get regular exercise sleep better during the night and feel less tired during the day. Regular exercise can also help to improve the symptoms of sleep issues such as insomnia or sleep apnea and can even increase the amount of time you spend in the stages of your sleep cycle that help you wake up feeling restored. While participating in more vigorous exercises results in more beneficial sleep, even light exercise, such as taking a short walk during the day, can help improve your sleep quality. It is important to note, however, that it can take several months of this type of regular physical activity to begin feeling the full effects of healthy sleep. It is important to be patient and focus on making helpful habits that stick. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601402407747-PTT48AUVI1XS6JFWNN9Y/Key+3.png Key 3 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401918384-335AB53G4YXV79PXWEJF/iStock-1195831178.jpg Key 3 https://www.sleepfitness.tools/key5 daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601496666048-UXZ6L2XUFGBTSEXP6M5S/iStock-1156679499+%281%29.jpg Key 5 Try a weighted blanket Weighted blankets have been shown to reduce anxiety and promote a sense of security by providing gentle pressure on the body, mimicking the feeling of being held. This helps increase the release of serotonin, a neurotransmitter involved in regulating sleep and feelings of calmness. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601496903419-6YQ43HSL9K4XJUDYQIA2/iStock-1254467742.jpg Key 5 Listen to relaxing sounds Sounds such as rain falling, ocean waves, white noise or simply a fan can help promote better sleep by allowing you to relax. Several mobile apps offer you the choice of relaxing sounds, including: White Noise Lite Noisli https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601402556650-H9VIEOX72DKZN4ABNPHS/Key+5.png Key 5 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601495632008-ONM5A7O1NPII1514X09E/iStock-820499782.jpg Key 5 Environmental factors, such as room temperature, noise, electronics, general discomfort and more, can be some of the many external reasons for a poor night’s sleep. Maintaining a proper sleep environment is key. If you find yourself being affected by environmental factors, look to change your surroundings to help promote better sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601496129024-FJ6AJO8OCU25VMXE4DNE/iStock-1135019686.jpg Key 5 Find the perfect room temperature If your sleeping space is too warm, it can affect the quality of your sleep. According to the National Sleep Foundation, colder rooms help promote the best sleep. Research has shown that a room temperature between 60-67 degrees Fahrenheit is ideal. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601497044983-ZSKPX5FY8SHT7938IJY7/iStock-1150520884+%281%29.jpg Key 5 Use sleep apps According to the American Sleep Association, mobile apps developed for improving sleep have many benefits – from helping you relax to staying asleep and even monitoring your sleep patterns. It is important to know that even the best apps can’t take the place of good sleep hygiene. If you are practicing healthy sleep habits and still need some extra help falling or staying asleep, visit the helpful apps page in our resources section. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1699383996950-NOOU1CFANYV9K1W293UZ/image-asset.jpeg Key 5 Use essential oils Essential oils are often recommended to help sleep because of their effect on your mood, ability to help you focus and how they help promote relaxation. Fragrant oils can be used in a diffuser, or you can place a few drops on your pillow at night. Here are some common essential oils that have been linked to better sleep: Lavender Valerian Bergamot Sandalwood Vanilla https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601495744256-GKHL8KEH2WQ5KGUMUUQC/image-asset.jpeg Key 5 Take out your electronics When preparing for bed, clear your room of possible distractions caused by bright lights or loud noises, including the television, your cell phone, tablet or computer. If you have a nightstand clock, be sure to turn its face away from you to avoid watching the time when trying to get to sleep. You should also limit your exposure to bright screens 1-2 hours before bed as they can negatively impact your rest. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601495923874-NLHQVZE87PNDGZ71BM2N/iStock-1158260042.jpg Key 5 Find comfort A comfortable mattress and pillow can help you get a good night’s sleep. In fact, the American Academy of Sleep Medicine recommends that you replace your mattress every 7-10 years. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401918384-335AB53G4YXV79PXWEJF/iStock-1195831178.jpg Key 5 https://www.sleepfitness.tools/key-1-1 daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601402357027-YMJYXLNW6V0FXH0I5FT0/Key+2.png Key 2 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601493641987-XTV4QOK0FUVWI49SN56B/iStock-1056271046.jpg Key 2 - During the day Try and get the most sunlight in the morning. The sooner you can get up and get outside after you wake up, the better. Try having your morning coffee outside or eating breakfast near an open or sunny window. Not only will it help your sleep cycle, but it can also help wake you up. Get outside as much as you can. Try and get outside whenever you are able. Look to take your breaks outside, go on a walk or any other reason that can get you up and outside. Use as much natural light at home or work as you can. Keeping your curtains/blinds open during the day or moving your workspace closer to a window can be very helpful in maintaining your exposure to light. Something such as a light therapy box may be needed if you are unable to get natural sunlight often. Light therapy uses light emitted from a device that simulates natural sunlight. This type of therapy may be helpful during the winter months or if you cannot get enough during the day due to your work schedule. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601492959125-H74JM0EDY2UA197PGIFB/iStock-1156679499.jpg Key 2 One of the many things that help regulate your sleep-wake cycle is the hormone melatonin. Occurring naturally when you are exposed to light, this hormone is secreted by your brain when it’s dark out, making you sleepy. However, while light is one of the main reasons for the way your body produces melatonin, there are other factors that can alter the production of this hormone and shift your natural sleep cycle. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601493963556-TW2C7NWSD83YGO0LQW18/iStock-1159947798.jpg Key 2 - At night Try to avoid using electronics with bright screens 1-2 hours before bed. Devices like your phone, TV and computer emit blue light that can suppress your body’s release of melatonin. Television programs are often stimulating rather than relaxing. Listen to music or audiobooks if you want something to do before bed. If you can’t avoid using screens before bed, you can minimize the impact of blue light by using smaller screens, using the “night-mode” settings or turning down the screen brightness. Using darkening or blackout curtains can help to provide an ideal sleeping environment by keeping your room as dark as possible. They work by blocking warm light for those who sleep during the day, such as night shift workers, or during the summer months when the sun rises earlier in the morning. Blocking out street or city lights can also help improve your sleep. A sleep mask can also be helpful. If you need to keep lights on at night to help you move around safely, look to install dim nightlights in the halls or bathrooms of your residence. Using a small flashlight can also help make it easier for you to fall back to sleep if you wake up at night. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401918384-335AB53G4YXV79PXWEJF/iStock-1195831178.jpg Key 2 https://www.sleepfitness.tools/key-3 daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601402538359-LRM02UXG7PRO0NMC6CVX/Key+4.png Key 4 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601495314968-DLIZPBL0UNQVICTB9ZSA/iStock-525029404.jpg Key 4 Limit carbs or sugary foods Sugars and refined carbs like white bread, white rice and pastas eaten during the day can actually cause you to wake up at night, pulling you out of the important, restorative stages of your sleep cycle. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601494739862-WAHW9PWVM6DI2ETZ37XE/image-asset.jpeg Key 4 Avoid alcohol Many people may feel that having a nighttime drink can help them relax and prepare for bed. However, heavy alcohol use can limit your body’s REM sleep and deep sleep cycles. You may also tend to wake up in the middle of the night when the effects of alcohol begin to wear off. Heavy consumption of alcoholic drinks can also contribute to impaired breathing at night, which can hinder your ability to sleep. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601494617360-1BE5HM67RANCKV3IT6MM/image-asset.jpeg Key 4 Avoid caffeine and nicotine Beverages such as coffee, sodas, certain teas and even chocolate have caffeine in them, which can take upwards of 8 hours for the stimulating effects to wear off fully. Nicotine also acts as stimulation and often can lead smokers to sleep very lightly or wake up early due to feelings of nicotine withdrawal. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601494909787-GW4QP4EV5N537TXS37UY/iStock-1127540753.jpg Key 4 Avoid overindulging on food before bed Having a light snack before bed is okay, but things such as large meals can cause things such as indigestion, which can keep you from getting a good night’s rest. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601494998258-4HBERJP1XWGANGJJRPK1/iStock-1176777762.jpg Key 4 Limit your liquids before bed Similar to avoiding large meals, having too much liquid before bed too can negatively impact your sleep as it can cause you to wake up frequently to use the restroom. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601495466766-S65KDO5FXZ037WCH3GPI/iStock-1201050386.jpg Key 4 Do your homework when using OTC supplements When using sleep aids, it is always important to check in with your doctor or healthcare provider first. This is because while over the counter supplements are helpful for some, they may not be safe for others. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601401918384-335AB53G4YXV79PXWEJF/iStock-1195831178.jpg Key 4 https://www.sleepfitness.tools/guided-meditations daily 0.75 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601506682400-24R09GR6L7F1T3YX9ELD/pexels-cottonbro-4980368.jpg Guided meditations https://www.sleepfitness.tools/additional-resources daily 0.75 2023-10-31 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601996357979-03T4VRDT4YV1WKZ6P2I5/iStock-1185838699.jpg Additional resources https://www.sleepfitness.tools/other-toolkits-2 daily 0.75 2020-10-06 https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586511968-GWJ30TIMZNLF472WYLOC/meditation+toolkit.png Other Toolkits (Copy) - Meditation toolkit Learn how to clear your mind and reap the scientifically proven benefits of meditation. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586435893-692M25CPSL7KXKMGZARM/Resiliency+Toolkit.png Other Toolkits (Copy) - Resiliency Toolkit Learn strategies that will help you bounce back from hardship and improve your mental toughness. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601586286635-U89AGU4WEI5V4D7Z5F66/mindfullness.png Other Toolkits (Copy) - Mindfulness Toolkit Learn to incorporate mindfulness into your everyday life to create a more centered way of living. https://images.squarespace-cdn.com/content/v1/5f44034b40053f4952d3d4f5/1601557565417-OJDW7QY1LI1W91IKP5NM/iStock-904439034.jpg Other Toolkits (Copy) https://www.sleepfitness.tools/when-you-work-the-night-shift daily 0.75 2024-04-23 https://www.sleepfitness.tools/dealing-with-jet-lag daily 0.75 2024-04-23 https://www.sleepfitness.tools/insomnia daily 0.75 2023-11-07 https://www.sleepfitness.tools/ways-to-go-back-to-sleep daily 0.75 2023-11-07 https://www.sleepfitness.tools/yoga-for-sleep daily 0.75 2023-11-28 https://www.sleepfitness.tools/meditation-for-sleep daily 0.75 2024-08-19 https://www.sleepfitness.tools/deep-breathing-exercises-for-sleep daily 0.75 2023-11-07 https://www.sleepfitness.tools/getting-better-sleep daily 0.75 2024-04-23