--- title: 7 Sleep Strategies to Snooze By description: Read Gym Source's best sleep strategies that will improve the quality of your sleep. image: https://blog.gymsource.com/hubfs/Imported_Blog_Media/sleep.png --- [![Gym Source| Fit for your life](https://blog.gymsource.com/hs-fs/hubfs/Gym%20Source%20logo%20new.png?width=626&height=105&name=Gym%20Source%20logo%20new.png "Gym Source| Fit for your life")](https://blog.gymsource.com/) Search [Locations](https://www.gymsource.com/store-locator) [Search](https://www.gymsource.com/search) - [Commercial Fitness](https://www.gymsource.com/commercial-fitness) - [Residential Fitness](https://www.gymsource.com/residential-fitness) - [Equipment](https://www.gymsource.com/equipment) - [Services](https://www.gymsource.com/services) - [About Us](https://www.gymsource.com/about) - [Blog](https://www.gymsource.com/blog) - [Contact Us](https://www.gymsource.com/contact) - Menu - [Commercial](https://www.gymsource.com/commercial-fitness) - [Residential](https://www.gymsource.com/residential-fitness) [Locations](https://www.gymsource.com/store-locator) ### Products - [Commercial Fitness](https://www.gymsource.com/commercial-fitness) - [Residential Fitness](https://www.gymsource.com/residential-fitness) - [Equipment](https://www.gymsource.com/equipment) ### Gym Source - [Services](https://www.gymsource.com/services) - Menu Item 1 - Menu Item 2 - [About Us](https://www.gymsource.com/about) - [Blog](https://www.gymsource.com/blog) - [Contact Us](https://www.gymsource.com/contact) ### Newsletter ### Social - - - - - - [Home](https://www.gymsource.com/) - Fitness Spotlight - [Home](https://www.gymsource.com/) - [Fitness Spotlight](https://blog.gymsource.com) - 7 Sleep Strategies to Snooze By # 7 Sleep Strategies to Snooze By Posted Jan 16, 2013 by Gym Source in [Health and Wellness](https://blog.gymsource.com/tag/health-and-wellness) , [healthy lifestyle](https://blog.gymsource.com/tag/healthy-lifestyle) , [insomnia](https://blog.gymsource.com/tag/insomnia) , [sleeping habits](https://blog.gymsource.com/tag/sleeping-habits) [![Sleeping](https://blog.gymsource.com/hs-fs/hubfs/Imported_Blog_Media/sleep-150x150.png?width=150&height=150&name=sleep-150x150.png)](https://blog.gymsource.com/hubfs/Imported_Blog_Media/sleep-4.png) Are you getting enough sleep, or are you too tired to tell? "Insomnia is a bona fide health problem," says Dr. Rubin [Naiman](http://www.drnaiman.com/), PhD, an internationally-recognized leader in integrative sleep and dream medicine. "Skimping on sleep has a price, including weight gain, diminished immune responses, lack of concentration, irritability, and depression.” What’s more, sleep [experts](http://www.huffingtonpost.com/michael-gervais-phd/sleep-and-high-performanc_b_436169.html) agree that sleep is a significant factor in athletic performance. Check out these research-based [tips](http://www.fitnessmagazine.com/) for getting better sleep—Some may look familiar, and some may surprise you: **Block the light:** Darkness is essential for a good night’s sleep, and light pollution can hamstring our best efforts to catch some zzz’s. In fact, before Edison invented the lightbulb, people regularly slept 10 hours a night. “We have lights on 24/7, which keeps our brains chronically aroused," Naiman says. The tip? An hour before bed, dim the lights and turn off the TV and computer, then make your bedroom as dark as possible (use blackout shades if needed). **Make tub time:** It’s no surprise that anxiety keeps us from dreamland. "Worrying prompts your body to produce the adrenaline-like chemical epinephrine, which keeps you awake," says [Joyce Walsleben](http://www.sleepmedicinenyc.com/about_us.html), associate professor of medicine at the New York University School of Medicine. She suggests a warm bath an hour before you turn in, since the body’s temperature change during bathtime helps promote sleep. **Sleep in** **on the weekends:** A study in the journal [*Sleep*](http://www.journalsleep.org/) found that adults who were sleep-deprived for five days could increase their baseline brain function and alertness when they slept for 10 hours the next night. But remember: Sleep only an hour or two more than you would normally during the week. If you can’t sleep in the morning, take a 20-minute nap in the late afternoon. It will help you feel more rested, but won’t mess with your internal timetable. **Exercise**! As long as you finish your workout two or three hours before going to bed, exercise is actually one of the BEST sleep medicines. A study in the [*Journal of Sleep Research*](http://onlinelibrary.wiley.com/journal/10.1111/%28ISSN%291365-2869) found adults who rode a stationary bike for about 35 minutes, finishing two hours before bedtime, slept better than when they didn't [exercise](http://www.fitnessmagazine.com/workout/exercise-videos). At the minimum, get a [half-hour](http://www.allure.com/magazine/2007/08/Antianxiety_Exercise) of moderate aerobic activity every day, even if it's only brisk walking, says James Maas, a professor of psychology at Cornell University and author of "[Power Sleep](http://www.powersleep.org/)" (HarperCollins). **Cut the caffeine and cocktails**: It's generally a good idea to cut out coffee, soda, and energy drinks seven to eight hours before bedtime. And for alcohol – it may help you doze quicker, but research shows you often wake up during the night. The best rule: Have your last alcoholic drink three hours before bedtime. **Try pet therapy:** If you feel lonely, you're likely to wake up more often during the night, a University of Chicago [study](http://www.fitnessmagazine.com/) found. Consider a furry friend. The companionship of a dog or cat may actually help you sleep better. **Get the app:** Using mobile apps to track your sleep patterns (like [Zeo Sleep Manager](http://www.myzeo.com/sleep/), [Lark](http://www.web.lark.com/) or the Renew [SleepClock](http://www.renewsleepclock.com/)) can help you make the changes you need for a great night’s rest. Share this story: # Recent Posts ## [May 30th, 2023 Fix Your Weakest Link: Running Are you doing well with the swimming and biking parts of your triathlon, but falling behind when it comes to running? While one part of this three-part race might come more naturally to you…](https://blog.gymsource.com/fix-your-weakest-link-running) ## [Sep 21st, 2020 Gym Source Partners with Championship Winning Coach Tyronn Lue Gym Source Partners with championship-winning coach Tyronn Lue Weekend Warriors and Pro Athletes: More Alike Than You Might Think NEW YORK, NY, Sept. 22, 2020– What do people who love to…](https://blog.gymsource.com/gym-source-partners-with-championship-winning-coach-tyronn-lue) ## [May 15th, 2020 Gym Source & Les Mills Team Up Gym Source & Les Mills team up to mobilize fitness content along the east coast New York, NY, May 15th, 2020 - Premier distributor Gym Source and Group fitness leader Les Mills are joining…](https://blog.gymsource.com/gym-source-and-les-mills-team-up) ## [Sep 14th, 2017 Trainer Spotlight: Alisa Rose with ART Fitness Personal Trainer Spotlight: Alisa Rose with ART Fitness. Area Servicing: Servicing the greater Wilmington, DE area. Experience: Alisa has been in the fitness industry for over 15 years and…](https://blog.gymsource.com/trainer-spotlight-alisa-rose-with-art-fitness) - [Call Now](https://www.gymsource.com/contact) - [Locations](https://www.gymsource.com/store-locator) ###### Newsletter Get our deals and news first! ###### Stay Social - - - - - #### About Us - [Locations](https://www.gymsource.com/store-locator) - [Contact Us](https://www.gymsource.com/contact) - [Careers](https://www.gymsource.com/careers) - [Terms](https://www.gymsource.com/terms) - [Privacy Policy](https://www.gymsource.com/privacy) #### Resources - [Gift Cards](https://www.gymsource.com/giftcards) - [Shipping & Delivery](https://www.gymsource.com/shipping-and-delivery) - [Returns](https://www.gymsource.com/returns) - [Equipment Repairs](https://www.gymsource.com/fitness-equipment-repairs) - [Financing](https://www.gymsource.com/financing) #### Media - [Media Inquiries](https://www.gymsource.com/media-inquiries) - [Press Releases](https://blog.gymsource.com/tag/press-release) - [Testimonials](https://www.gymsource.com/testimonials) © 2021 Gym Source. 800-496-7687. All Rights Reserved.