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THE FITBIT BLOG

Essential Sleep Tips: How to Wake Up Easier in the Morning

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Fall is the perfect season for sleep. Cool and crisp nights cuddled up in a blanket are the best. That is, until you need to get up the next morning.

In full disclosure: I’m a morning lark so in a lot of ways, the dark mornings help me sleep in to a normal human hour (rather than waking at 5:45am with the sun). But for many people, the dark mornings make it even harder to get up and going, especially on workdays.

Aside from improving your sleep by tracking your progress with a Fitbit Flex or One, here are a few tips for increasing your ability to hop out of bed, even before the sunrise: read more

30 Days to Summer Fit, Day 28: Reset your bedtime

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’ve written before about the importance of rest days. But just because you’re taking a rest day doesn’t mean you need to take the entire day off.

So today’s challenge is: Reset your bedtime routine. Like everything in our #SummerStrong challenge, the goal is to set healthy, sustainable habits for yourself moving forward. So once you find what works for you, keep it up!

It’s also important to remember that sleep, stress, and weight are correlated. Managing stress helps you sleep better, and sleeping better gives you more energy so you’re not too tired to hit the gym.

30 Days to Summer Fit Day 28: reset your bedtime

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30 Days to Summer Fit, Day 10: Finish your workout before 10 AM

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

Today’s workout comes with an extra challenge: Finish your workout before 10 AM.

If it’s already after 10 AM and you’re reading this, don’t worry: do a regular workout today, then aim to get up early tomorrow. That still counts.

If you’re not sure which workout to try, we recommend this 30-minute strength training workout, an hour of cardio, or simply going for a run. Whatever you choose to do, just do it early.

There are plenty of benefits to working out in the morning. It sets the tone of your day by starting things off healthy. And by getting your workout done before work, you don’t have to worry about being too tired at the end of the day for an trip to the gym. But even knowing that, for some of us waking up early is even harder than dragging ourselves to the gym. So we asked sleep expert Dr. Kelly Glazer-Baron for her tips on how to have a successful early morning.

Day 10: Work out before 10 AM

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Fitbit’s Spring Clean: 9 Tips to Adjust to a Time Change with Dr. Kelly Glazer Baron

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It’s already April, but the spring time change and drastic weather shifts can throw off even the best of us. And if you’re a frequent jetsetter, adjusting to a new time zone can feel like a boxing match that goes the distance. If you’re already tracking your sleep with a Fitbit device, that’s a great start. To take it a step further, our bodies crave routine via circadian rhythms, and there are specific things you can do to help get your body and mind back on track. So we asked clinical psychologist and sleep researcher at the Feinberg School of Medicine at Northwestern University, Dr. Kelly Glazer Baron how to set things right.

  1. Start living on the new time zone as soon as you can — It’s the first thing you should do when adjusting to daylight savings time or a time change. The natural tendency is to sleep in and hit the snooze button as a result of the late sunrise in the morning. But that’s only going to keep your clock shifted forward making it more difficult to get to bed and wake up at your desired time.
  2. Ease the transition by a gradual adjustment — If you wake up 15 min earlier for 4 days, you give yourself an achievable shift each day. At the same time, make sure to adjust your bedtime as well so you don’t short change your sleep. Start getting to bed a little bit earlier each night until you’re back on track. But be careful with this one. The last thing you want to do is lie in bed tossing and turning because your body isn’t ready to fall asleep.
  3. Set a defined routine – Our bodies crave regularity and keeping our circadian clock dialed in is extremely important in upholding quality sleep. So start setting a routine. In addition to defining your wake-up and bed times, eat meals at the same time every day, dial in your exercise calendar, and start to manage your light exposure. read more

6 Reasons Why Rest Days are Important featuring Dean Karnazes

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Step count, active minutes, calories burned. These are all important pieces of data that help us live healthier, more active lives. But we often don’t stress the important of rest and why your body needs days off.

With Fitbit, you can track and improve your quality of sleep. But that’s just part of the equation. Your tracker can also be extremely helpful in keeping tabs on your down days and limiting your activity so your body can fully recover in between your more active days of the week.

Still not convinced? Fitbit ambassador and ultramarathon man Dean Karnazes knows just how important rest is for active people of all levels. Here are Dean’s six simple reasons why getting your rest is so important.

1. Rest Prevents Injury – It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen. read more