Whether you can’t fall asleep or can’t stay asleep, working out is one of the best things you can do for a restful slumber. But to fully reap the sleep-enhancing powers of exercise, when you move—and the type of activity you choose—can make a big difference in how quickly you nod off and how soundly you sleep. 

Exercise promotes sleep in several ways

Have you ever noticed that you conk out more quickly on days that you hit the gym? There’s a reason for that. Physical activity is like a natural tranquilizer, helping your mind relax, so you’re less likely to toss and turn and more inclined to drift off peacefully. Once you do, you’ll also sleep longer and more soundly. That’s because exercise (especially cardio) helps increase slow-wave sleep, the deep, rejuvenating stage of sleep that helps you wake up feeling restored and refreshed.

Working out has other benefits too. For example, exercise is energizing, meaning you’ll be less likely to nap during the day, which can interfere with sleep at night, says Scott Collier, PhD, FACSM, a professor of cardiovascular exercise science at Appalachian State University. “In addition, physical activity may protect against weight gain, which is a significant cause of sleep apnea that can also impair sleep,” he adds.

Timing is an individual matter

Maybe you’ve heard you should avoid working out in the evening? Not necessarily. “This really depends on the person,” says Collier. “Some people can sleep anywhere, anytime, and others cannot exercise close to bed without it impacting their sleep.” 

However, there is one exception, says Shawn Youngstedt, PhD, a professor in the Edson College of Nursing and Health Innovation at Arizona State University. “For most people, evening exercise does not seem to impair sleep,” he explains. “But there is some evidence that it impairs sleep in perhaps 20 percent of people with insomnia.” So, if nighttime workouts make you feel wired, try to exercise before dinner.

All kinds of exercise can help

Most research regarding the sleep-related benefits of exercise has focused on aerobic exercise. But resistance training, stretching, and yoga have also been linked to better Zzz’s. The thing is, when you do each of these types of exercise may have a substantial impact on the quality of your sleep. For maximum slumber, here’s how to time your workout.

In the morning, think cardio. There’s a biological reason why all the treadmills in the gym are taken in the morning. Performing cardio early in the day helps clear the body of hormones that increase heart rate and potentially impair sleep, explains Collier. 

For an even bigger bang, take your aerobic workout outside. According to a recent study, daylight from outdoor morning exercise may help regulate circadian rhythms, priming the body for better sleep later in the evening.

In the afternoon, think resistance training. Weight training can do good things for your sleep in multiple ways, helping you nod off faster, sleep more soundly, and feel more alert throughout the day, according to a recent Sleep Medicine Review’s review of 13 studies. 

But if morning is best for cardio, then afternoon is ideal for strength training, says Collier. And not just because that’s when muscle strength is at its peak. When you lift in the afternoon, your body temperature rises for four to five hours. Since the body is programmed to be warmer during the day and cooler at night, this temperature spike helps you stay awake and alert. Then in the evening, as the body starts to cool down, your brain assumes it’s bedtime, so you begin to feel drowsy.

In the evening, think yoga or gentle stretching. Few things melt away stress like a little time on the yoga mat. No wonder more than 55 percent of yogis report superior sleep. Before you get out your strap and blocks, it can be helpful to know that some forms of yoga are more conducive to sleep than others. For example, sweat-inducing hot or flow yoga can raise your heart rate and body temperature, which isn’t exactly great for sleep. 

On the other hand, relaxing Hatha or Nidra yoga focus on slow, calming breathing and stretching that help you wind down and prepare to drift off to dreamland.

The post The Best Time to Exercise for a Better Night’s Sleep appeared first on Fitbit Blog.

I’ve struggled with insomnia since high school. I had trouble both falling asleep and staying asleep and then on the weekends, I’d sometimes sleep past noon. It was almost like I was becoming nocturnal. In college, there was peer pressure to ignore the need for sleep altogether. It was a culture of slamming Redbulls, pulling all-nighters before deadlines, and then going out to a party. It was the attitude that you’ll sleep when you’re dead.

When I was out of college and starting a career, I took the issue more seriously. I was sometimes having migraines and realizing more and more that the lack of sleep was affecting my mood and relationships because I’d be cranky. I just wasn’t at my best. 

At one point, I went to a sleep doctor and got a prescription. The medication really knocked me out. I decided I didn’t want to be dependent on a drug for something so crucial to my physical and mental health. 

I began a years-long journey to improve my sleep quality, starting by reading about sleep and researching the interventions I could try. Over the years, I’ve probably made over two dozen changes to my sleep habits. I put up black-out blinds to limit light exposure and bought glasses that block out blue light from screens in the evening. I’ve gotten custom earplugs to reduce noise. I have bamboo cooling sheets and a weighted blanket. I also have a sleep routine to relax and meditate before bed. The list goes on. 

Eventually I began to have better sleep patterns but my sleep remained something of a mystery. Even if you are going to sleep and not waking up at night, it is hard to know the quality of your sleep. That’s why I was excited when I learned that my Inspire 2 could give me insights into what was happening while I was unconscious. 

Every morning, I check my Sleep Score and look at the Sleep Stages chart to see if I was awake at all and how much REM and deep sleep I got. When I get a good score, which for me is in the mid-80s, I know I’m going to be at the top of my game at work. And when I get to my workout, which is boxing circuit training, I know I’m going to be able to push myself and get the most out of it. 

When my score drops, I try not to let it predict how well my day will go. But it does give me a chance to think back about the previous day to consider what I might have done differently. I think about the foods I ate and the timing of when I exercised. I love Indonesian food, for example, but now I know to avoid the tea leaf salad. 

I’m in my 30s, and I’ve been on this sleep-improvement journey since my mid-20s. I can now be confident that I can get to sleep and stay asleep. But I’m not going to let up because sleep patterns change as we age. Recently, I’ve noticed that I’m waking up on the early side. I’ll keep relying on the data from my Fitbit to continue to improve. 

As told to Ethan Watters

The post How Janine Lee Used Her Fitbit to Help Fight Insomnia appeared first on Fitbit Blog.

There are millions of people that struggle with pain—but many of them don’t know what types of treatments are available to help them get that pain under control. Chiropractic care, acupressure, and acupuncture are three such services. So how, exactly, can these services help people better deal with pain—and, if they have the potential to treat your pain, how can you find the right provider?

How chiropractic care can help with pain management

Let’s start with chiropractic care. Chiropractic care is different from other pain management services in that it doesn’t just aim to manage pain; it aims to identify that root cause that’s driving that pain and address it so pain is no longer a symptom.

“For many different types of pain, such as nerve or muscle pain, conventional doctors often treat symptoms using medications such as painkillers or muscle relaxers,” says Dr. Eric von der Leith, DC, chiropractor at SportsMed Physical Therapy in Franklin Lakes, NJ. “Chiropractic tries to address the root cause of musculoskeletal pain by correcting the motion of the joint, thus stopping inflammation at the source and allowing the body to begin to heal on its own.”

Chiropractic services can also help increase mobility of the joints, leading to further pain relief. “When it comes to chronic pain, chiropractic works to increase the mobility of joints restricted by tissue injury, such as muscles and ligaments,” says Scottsdale-based chiropractor Dr. Steve Hruby, DC. “Increased mobility allows the central nervous system to process pain signals faster and more effectively, eliminating pain.”

Chiropractic services are also great because they can treat a number of different types of pain. “Chiropractic is very effective at training pain related to injuries, musculoskeletal or nervous system imbalances, and chronic overuse or misuse, such as occurs with poor form or posture,” says von der Leith. “Typically patients may see a chiropractor back, neck, and spine pain, but it can also help issues across the entire body, and even concerns that may not initially seem related, such as headaches.”

How acupuncture and/or acupressure can help with pain management

Acupressure and acupuncture are two additional modalities that may help with pain. But before we jump into how they can treat pain, let’s quickly cover the difference between the two.

“Acupressure is the manual stimulation of acu-points on the body using the hands or pressure tools, similar to massage therapy,” says Dr. Anna Cho, licensed acupuncturist and Doctor of Acupuncture and Chinese Medicine at SportsMed. “Acupuncture is the stimulation of acu-points using fine filiform needles that produce stronger effects.”

But whether you go with acupressure or acupuncture, the stimulation of the pressure points is what leads to pain relief. “The mechanical stimulation of these points propagates a series of chemical reactions throughout the body via nervous system pathways,” says Cho. “Consequently, this induces the regulation of biochemicals, such as hormones and neurotransmitters, that correspond to the body’s diverse systems—[for example], cardiac, respiratory, digestive, urinary, reproductive, or endocrine systems—to bring the respective systems into balance.”

Acupuncture has some additional pain-relieving benefits. “Acupuncture induces the production of enkephalins, which help reduce pain perception and also create a sense of euphoria,” says Cho. “Furthermore…acupuncture increases blood flow and promotes vasodilation, which are imperative to healing and mitigating pain as they subside inflammation and promote delivery of nutrients and biochemicals that nourish the site of pain or injury.”

In terms of what types of pain these modalities are best suited for, acupuncture and acupressure “is most effective at treating musculoskeletal issues, such as back pain, neck, shoulder pain, [or] knee pain,” says Cho. Acupuncture is also helpful in treatment “post-operative pain, headaches, migraines, nausea, women’s period cramps and tooth/cheek pain after surgery,” says Cho.

How to find a practitioner

Before you seek out a chiropractor, acupuncturist, or acupressure practitioner, it’s important to understand what kinds of pain these services are not meant to treat. 

“Chiropractic treatment is not ideal for treating acute injuries, including a broken bone or head injury,” says Hruby. “Chiropractic is [also] not recommended for patients with osteoporosis.”

If you’re considering acupuncture—and you’re currently pregnant—it’s important to let your acupuncturist know before you start treatment. “In cases of pregnancy, it is important to inform your practitioner, as some points may be contraindicated,” says Cho. 

If you decide you want to explore chiropractic, acupuncture, or acupressure services for pain management, you’ll want to do your research—and ideally, schedule a consultation before you decide whether a particular practitioner is right for you.

“Be sure to ask about scheduling an initial meeting before committing to treatment,” says Hruby. “This allows patients to meet the doctor [or practitioner], tour the office, and understand more about treatment before signing on for services.”

During that meeting, let your chiropractor or acupuncturist know exactly why you’re seeking treatment—and pay attention to how they respond. “As a patient, be sure to be very clear and honest about why you are seeking…treatment, your goals, and expectations to make sure it is a good fit,” says von der Leith. “It’s important to find a chiropractor [or acupuncturist] who listens to your concerns, and outlines and explains a logical plan for treatment.”

The post How These 3 Services Can Help with Pain Management appeared first on Fitbit Blog.

In response to the uncertainty that came with the pandemic, many found themselves tapping into their inner green thumb as a way to deal with stress. But whether you’re coping with a crisis or not, tending to a garden can be hugely beneficial. Just imagine having something to tend to everyday that transports you to a place of tranquility, then in turn, rewards you with fresh and flavorful foods. 

“The process of watering plants can be almost meditative and provides a welcome distraction from day-to-day to-do lists,” says Mary Jane Duford, home gardening expert and founder of Home for the Harvest. “It can also be incredibly rewarding to have plants to tend to and to watch them grow and thrive with your support.”

Whether you’re in a city with a windowsill or in the suburbs with a large yard, growing your own produce is a fun hobby anyone can pick up. Keep reading to learn about the added benefits of having a small produce garden plus some tips on how to get started.

Why you should start a produce garden

Immersing yourself in the natural world of gardening can be both healing and rewarding. A recent study suggests that a “friendly” bacteria in soil can even help fight depression and elevate your mood.

“I know many people who get huge pleasure from even tiny container gardens,” says Mark Ridsill Smith, author of The Vertical Veg Garden to Container Growing. “When I run workshops, I also witness how people relax as soon as they get their hands in the soil—it’s like magic.”

Not only is it therapeutic to the mind, body, and soul, but having your own produce garden allows you to have additional nutritional value from the vegetables because there is less time between harvest, preparation, and transport.

“When you grow your own herbs and vegetables you can harvest when the veggies are at their peak of flavor and nutrition, not when they are best for transport,” says Melinda Myers, gardening expert, author and host of the Food Gardening for Everyone DVD set. “Plus, as a gardener you control what goes on your plants throughout the growing season. Many people are looking for organic produce and this is one way to know how the plants were managed.”

For some with outdoor gardens, the activity can even be considered exercise. “I have been wearing a Fitbit Alta for five years or so and it reminds me to get up and move when I spend long days at the computer,” says Myers. “But when garden season arrives, it is very easy to get more than my 10,000 steps each day.”

If you’re trying to incorporate more greens into your diet, furnishing a green thumb is also a great place to start. “People who grow their own also find that, when they have fresh food on their doorstep, they start to eat more of it,” says Smith. 

Beginner tips 

This desirable activity is gaining in popularity for many reasons, but the greatest gift it offers might just be seeing, then eating, the fruits of your labor. “Each year offers new opportunities and new challenges,” says Myers. “Every gardener has killed a plant or had a failure, but keep trying. This is part of the learning process.”

Here are some beginner tips to get started on an outdoor garden.

First, know your growing zone. “Many new gardeners eager to start growing make the mistake of attempting to grow plants at the wrong time of year or selecting plants not suited for the region in which they live,” says Katie Stagliano, Founder and Chief Executive Gardener at Katie’s Krops. You can learn about your zone here.

Go for easier herbs and produce to start. Try lettuce, tomatoes, peppers, Ichiban eggplant, radishes, and beans. “The key to a bountiful garden starts with nutrient-rich soil,” says Stagliano. “If you will be planting directly in the ground, make sure to amend your soil with compost.”

It’s important to note that some plants require pollinators, and some do not. “For example, tomatoes, peppers, and eggplant all require pollination, so they need to be planted outside,” says Stagliano. “Planting flowers alongside your vegetables is an excellent way to invite the bees and butterflies to your garden.”

She also says that radishes and beans are best planted as seeds directly in the ground where you wish to grow your garden. “We usually plant tomatoes, peppers and eggplant via seedlings, a starter plant that you purchase from a garden store.”

Visit your local garden store and ask for their recommendation. If you grow in a raised bed or pot, a mix of potting soil and compost is ideal. Ensure your plants are placed in an area where they will get plenty of sun, a minimum of six hours, and be sure to water them heavily when they are first planted, Stagliano explains.

For city folk, here are some tips on how to start a small apartment garden. 

Make sure plants are on a windowsill or balcony. “Make sure your plants are placed in an area where they will get plenty of sun if they are inside,” says Stagliano. “Tomatoes, peppers, and eggplant are lovely plants to grow in pots. Make sure to mix potting soil and fertilizer and regularly water your pots.” However, as mentioned earlier, tomatoes need pollination, so be sure to only grow them in pots outside on a balcony if you have one.

Consider an LED light if natural lighting is limited. “Light is the biggest limiting factor when growing herbs and vegetables indoors,” says Myers. “Supplementing natural light with artificial light will result in much better results.”

Beginner plants for an indoor garden. Lettuce, cabbage, collards, Swiss chard, basil, parsley, rosemary, and oregano do not require pollination and can be grown inside on a sunny windowsill in an apartment. “However, mint is a highly invasive plant, so if you decide to grow it, be sure to put it in its own pot,” says Stagliano.

Lastly, don’t forget to share your harvest with friends and family! “Spread the love with homegrown tomatoes and peppers,” says Stagliano. “You never know what can grow from just one seed. Gardening is a beautiful way to spread love and positivity, something the world needs a whole lot more of these days.”

The post A Beginners Guide to Growing Your Own Produce appeared first on Fitbit Blog.

You probably don’t give your hips much thought. Until they start to hurt. Then it’s hard to think of anything else. That’s because hips are among the largest joints in your body, flexing, extending, and rotating to help you stand, sit, squat, twist, and turn. So, they get a lot of wear and tear.

When your hips begin to hurt, it’s easy to assume you overdid it at the gym. But most tight hips aren’t caused by injuries. “For most people, tight hip muscles are usually the result of spending many hours per day in a specific position or using the same poor body mechanics throughout the day,” says Christopher Gagliardi, MS, CPT, scientific education content manager for the American Council on Exercise. 

The main offender is sitting. Here’s why. When you’re seated, your hip flexors (aka the muscles that cross the hip joint on the front of your thigh) shorten. At the same time, your hip extensors on the back of your thigh lengthen, causing an imbalance. That may not sound so bad, but if you spend 8 hours a day at your desk, another hour or two in the car, and a couple of hours on the couch reading or watching TV, your hips can easily be scrunched up for 12 hours a day. And if you sleep curled up on your side, that number can climb to 20 hours (yikes!).

The good news is you can take steps to undo the damage. The first is to divide all that sitting with frequent activity breaks. For example, get up to fold a load of laundry, check the mail, or empty the dishwasher. You can also stand while you text or walk around the room when you’re on the phone. Another strategy is switching up your sleeping position. For instance, if you usually snooze on your side, try sleeping on your back or your stomach (at least to start with). Sure, you may flip onto your side, but overall you’ll decrease the amount of time your hips are flexed. [Tips provided by Gagliardi]

Finally, there’s exercise. This regimen, designed by Gagliardi, is a great way to stretch and strengthen the hip muscles for greater mobility and support. Before starting, be sure to warm up with 5 to 10 minutes of light-to-moderate aerobic activity, like walking or light biking.

Move 1: Kneeling Hip-flexor Stretch.

2-4 repetitions for a total of 60 seconds for each leg

Begin in a kneeling position with your knees directly under your hips. Slide your right foot forward so that your right knee is directly over your right ankle at a 90-degree angle. Next, place both hands on your right thigh to help maintain a straight, tall spine. Pull your shoulders down and back without arching your low back. Engage your abdominal muscles to stiffen the spine and keep your pelvis stable. Lean forward into your right hip while keeping your left knee pressed into the ground (don’t allow your pelvis to rotate forward).  

To increase the stretch, squeeze and contract your left glute muscles. Stretch to the point of slight discomfort, but not pain, for 10-30 seconds. Repeat on the other side.

Move 2: Cobra.

2-4 repetitions for a total of 60 seconds

Lie face-down on your stomach with your palms on the floor and hands facing forward, directly under your shoulders. Then, extend your legs and flex your ankles with your toes pointing away from your body. Gently exhale and press your hips into the floor while pulling your chest up off the ground. You should feel an arch in your low back and a stretch in your chest and abdominal muscles. Hold for 10 to 30 seconds. Gently relax your upper body and lower it to the floor.

Move 3: Glute Bridge. 

2-4 sets of 8-12 repetitions

Lie on your back with your knees bent and your feet flat on the floor, hip-distance apart. Gently contract your abdominal muscles to flatten your lower back into the floor. Exhale, contract your glutes, and lift your hips upwards off the ground without arching your back. Press your heels into the floor for additional stability. Slowly inhale and lower your upper body to the floor to return to the starting position.

Move 4: Single-leg Romanian Deadlift. 

2 – 4 sets of 8 to 12 repetitions

Start in a standing position with your feet hip-width apart. Keep your back tall and straight and your knees slightly bent. Slowly lean your upper body forward and allow your arms to hang straight downward. Simultaneously lift your left leg backward off the ground so that it is straight and parallel to the floor. Lean forward to a comfortable distance, keeping your back straight. Slowly return to standing by squeezing your right glute while swinging the left leg down towards the floor. Repeat on the opposite side.

The post 4 Moves to Combat Chronically Tight Hips appeared first on Fitbit Blog.

If you have struggled with body image at any time in your life, you’re not alone. According to one survey, 97 percent amount of women are unhappy with their bodies and a recent study reported that 1 in 2 women are more concerned with how they look since the start of the pandemic.

Another survey indicated that 20 to 40 percent of men struggle with body image issues as well. Maybe this news isn’t surprising, but it should be concerning. With all the significant challenges that people have been facing the last two years, the fact that body image is a primary stressor for many should raise the alarm that this remains a significant issue and one that needs addressing. 

Why do we struggle with body image?

Consider some of the elements that impact body image. First there are family norms around body image and how you were raised to think about your body. Next, today’s society both centers—and is heavily influenced by—models and celebrities that tend to be one-sized. Then there are societal expectations, which, despite changing throughout the years, continue to create a binary sense of good and bad body types. And of course, there is the impact of social media, where photo editing and filters abound and reality becomes blurred. 

With all these sources influencing perception of body image, how can people shift to having a better relationship with their bodies? The body positive movement started in the 1960’s by an organization today known as NAAFA (National Association to Advance Fat Acceptance). Body positivity sounds like a great thing, and in many ways it is. After all, loving your body is better than hating it, right?  

On the other hand, some would argue that telling people to love their bodies in a society that idealizes thin bodies, puts the responsibility on the shoulders of the individuals with marginalized body types—versus demanding a change from society to address weight stigma. Additional criticism comes from the argument that body positivity continues to place too much emphasis on appearance. 

Enter the concept of body neutrality. 

What is body neutrality?

The term “body neutrality” was first coined in 2015 by Certified Intuitive Eating Counselor Anne Poirer, in her book The Body Joyful. In the last few years it has caught the attention of clinicians and social media influencers alike.

At its core, body neutrality is a shift from “What does my body look like?” to “What can my body do?” Body neutrality focuses on functionality, from our vital organs keeping us alive to our skeletal and muscular systems keeping us moving. 

In their book More than Body, authors Dr. Lexie and Lindsay Kite describe this as thinking of your body as an instrument, not an ornament. Additionally, body neutrality aims to take the pressure off of trying to love your body, a feat which seems unattainable to many, and instead promotes respect for your body for what it allows you to do each day. Some research indicates that for transgender and non-binary individuals, body neutrality offers a more realistic goal than loving your body. 

For example, instead of,  “I hate my legs.” Think: “My legs allow me to get from one place to the next.” Instead of, “I hate my arms.” Think: “ My arms are strong and can hold my child safely.” 

How do we work on cultivating body neutrality?

Activity. Move in ways that are joyful! Find your Fit by moving in a way that feels good for you and your body. Maybe that’s building endurance with heart pumping workouts or perhaps that’s building balance and strength with yoga. 

Change your target from a number on the scale to increasing your strength and endurance.

Listen to your body by checking out your Readiness Score.

Nutrition. Break free from diet culture and fuel your body with a focus on function. Try adding foods that your body wants to support your auto-immune, cardiovascular, brain health, and more.

Connect with mindful eating, and learn to eat intuitively.

Sleep. Sleep can have an impact on mood and body image. Prioritize healthy habits that improve the quality of your sleep.  

Stress and mindfulness. Learn to experience a reduction of stress when you are free from unrealistic expectations. 

You can also experience a reduction in stress when you are free from comparisons and feeling more comfortable in your own skin.

Experience mindfully enjoying the present moment free from distraction about how one looks.

Body neutrality is not perfect and certainly not a quick fix. We live in a world that doesn’t have neutral views and is instead very opinionated about body types and so it can be a challenge to make this shift in mindset. It’s also a relatively new concept, and there is a lot more room for thought and growth on the subject. 

But for many, body neutrality can be a valuable framework to find freedom from self-disparaging thoughts and preoccupation with appearance, and move forward with a healthier relationship with their body. 

The post What is the Body Neutrality Movement, and How Can It Help You? appeared first on Fitbit Blog.

Have you ever laid in bed, wide awake, worrying about the fact that if you don’t fall asleep soon, you won’t get enough sleep to feel your best the next morning? Or maybe you’ve gotten home from a late night, completely exhausted—but then aren’t able to fall asleep because you’re anxious about how your late night is going to make you feel the next day?

If those situations sound familiar, you’re not alone. But the truth is, worrying about not getting enough sleep isn’t going to help you fall asleep any faster—and can actually make it harder to get the rest your body needs.

But why, exactly, does worrying about sleep keep you up at night, and how can you shift your mindset to get better sleep, even if you find yourself awake in the middle of the night?

Why does worrying about sleep make it harder to fall asleep?

Getting high-quality sleep—and getting it consistently—is important. But the truth is, some nights, you’re just not going to get that restful 8 hours your body craves. Maybe you’re up with a fussy newborn. Maybe you have to pull a late night for school or your job. Or maybe your mind just doesn’t want to shut down and drift off to dreamland.

But worrying about the fact that you’re not going to get enough sleep isn’t going to make things any better; in fact, it’s likely to make things worse.

“Worrying about whether you’ll get enough quality sleep raises your stress levels—and stress is one of the top reasons people experience insomnia,” says Dr. Chelsie Rohrscheib, neuroscientist and head sleep expert at Wesper. “Stressing about sleep causes an overactive mind and racing thoughts. When we’re unable to relax and clear our minds, our brain can’t reduce activity levels enough to enter into the first stage of sleep.” 

Worrying about sleep—and the stress that comes along with it—can also cause physiological changes that can make it harder to sleep.

“Stress also raises the stress hormone cortisol, and cortisol is extremely energizing and wake-promoting, which is not conducive to getting quality sleep,” says Rohrscheib.

And the more you worry about sleep, the more likely it is to continue to wreak havoc on your sleep schedule. One study, which tracked the sleep habits of 1800 people over the course of 18 months, found that people who reported insomnia at the beginning of the study were more likely to also report insomnia at the end of the study when they worried about their sleep. 

The mindset shift you need for better sleep

Luckily, there’s a simple mindset shift you can make that will help you get more high-quality sleep overall—and that’s accepting that you’re not going to get high-quality sleep every night.

“We teach chronic insomniacs to accept that some nights will be better than others and accept that in some situations there isn’t a lot you can do to achieve a better night of sleep,” says Rohrscheib. “Interestingly, helping people accept that they may not get the best sleep has the positive benefit at reducing their ruminating about their potential sleep loss—and actually helps them to fall asleep faster.”

If you find yourself facing a night where sleep just isn’t happening, instead of sitting awake and worrying about it, accept it. And if you feel like you need to do something, try transferring that “worry energy” into an activity that might actually help you fall asleep, like deep breathing. 

“[Try] techniques to reduce the activity in the stress centers of your brain,” says Rohrscheib. “This might include nightly meditation, deep breathing exercises, or visualization exercises. Not only will this help bring your nervous system out of fight-or-flight mode, but it will also help you redirect your thoughts away from your sleep anxiety.”

The post This Simple Mindset Shift May Help You Get a Better Night’s Rest appeared first on Fitbit Blog.