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| | After you leave your bed in the morning, the thought of sleep may leave your mind altogether. After all, you probably have a million things to get done and it'll be hours until you're anywhere close to bed.
This week, we want to challenge you to think about sleep as you go about your everyday routine. What we do during our waking hours can have a big impact on the rest we get at night. | | Stay out of bed during the day | | It can be tempting to lie down to read, work, or cuddle with your pet during the day, but this may inadvertently train your body to feel awake when you're in bed. Help your body associate your bed with rest by exclusively using it for sleep. That means no eating in bed, too! | | Make time for exercise | | Surprise, surprise: Exercising is great for your sleep! Evidence suggests that getting at least 30 minutes of moderate-intensity physical activity (anything that will raise your heart rate, make you breathe faster, feel warmer, and can be sustained for prolonged periods of time) daily can help improve sleep quality by: | | | | • | reducing daytime sleepiness | | | | | You might have heard that evening workouts can influence how you sleep. However, research suggests that the only time this could be a problem is if you do a rigorous, adrenaline-pumping routine too close to bedtime. | | Mind your afternoon caffeine | | The good news is that you probably don't need to give up coffee altogether to sleep well. However, the timing of your caffeine intake is an important factor to keep in mind. A recent systematic review found that to avoid disrupting your sleep, you should give yourself almost 9 hours between that last cup of coffee and bedtime. | | Do your best to manage stress | Stress is one of the top causes of insomnia. Controlling stress during your waking hours can help you create a more peaceful state of mind once your head hits the pillow.
There's no magic bullet for stress and it's likely that you know better than anyone how to reach your most calm and collected self. So instead of recommending all the usual de-stressing remedies, we urge you to do whatever it is that needs to be done to make your mental health a priority. Your sleep will benefit, and so will your overall well-being. | | Remember to update your sleep tracker | | It's been 1 week since we sent you the first email in this series. Have you noticed any changes in that time? As we said back then, using a sleep-tracking method to record your progress can help you stick to your plan. Download our free sleep tracker below to see your results take shape. |  | | | | Thanks for reading, everyone! We'll be back next week to talk about how to create a nourishing pre-bedtime routine. See you then! | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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