With most Fitbit trackers, you have the ability to track your sleep stats for a 24/7 picture of your health. But after tracking your sleep and visualizing your sleep data, what do you do with it?
If you find you’re restless or waking up often throughout the night, or simply have trouble falling asleep, there’s plenty you can do to improve your sleep. Take a few weeks to tweak your habits, and track your sleep each night to see if your lifestyle changes are adding up to more Zzzs.
1. Turn off the lights Not just your main lighting, all those electronics with power lights or digital clocks should be dimmed or powered down as much as possible. If you can’t block out the light in your bedroom, consider wearing a sleep mask.
2. Unplug yourself Watching TV or browsing your smartphone or tablet can keep your mind awake, and your body right along with it. Avoiding certain devices right before bed might help you fall asleep faster.
3. Go to bed at a reasonable time Start getting ready for bed a little bit earlier each night until you reach your desired bedtime. 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. Instead of jumping the gun by, say, a whole hour, chip away at it in 10 to 15 minute intervals until it feels right. But more importantly…
4. Set a Sleep Schedule Going to bed at the same time every night can help you fall asleep faster. Your body craves regularity and keeping your circadian clock dialed in is extremely important for upholding quality sleep. As your body adjusts, you should be waking up naturally at the optimal time each morning as well, as long as you’re getting enough sleep. If you have time to experiment going to bed at different times, even better! You can find the time that works best for you. Set alarms on your Fitbit device. Bedtime and wake-up reminders, which are calculated based on your sleep logs, can help you achieve a more consistent sleep cycle.
5. Keep it cool Studies show it’s easier to fall asleep when the temperature is cooler. If it’s too hot, or too cold, it can be more difficult.
6. Cut back the caffeine & alcohol Try limiting caffeine intake to just mornings. Caffeine can affect your sleep for hours after drinking it! Studies have shown that drinking alcohol before bed may help you fall asleep faster, but it will also cause you to toss and turn— or wake up—more throughout the night as well, bringing down your overall sleep quality.
7. Get active Hitting your daily step goal can help you sleep better, too. Try making an effort to workout during the day, and your sleep quality should improve, too.
8. Stay positive Learning how to destress and having a positive outlook is the best thing you can to improve your overall health and your sleep. Find simple ways to unwind at the end of the day—a walk in nature, a breathing session with Relax—so you can ease into slumber and have a great night’s sleep.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.