4 Things You Can Do to Transform Your Sleep

There are many benefits to a good night’s sleep. Not only does it leave you well rested for the next day so that you can go about your tasks and perform to the best of your ability, but it can aid you in maintaining a healthy weight, keep your heart healthy, boost your immune system, and much more. Uninterrupted sleep and a good rest can reduce stress levels and improve your attention and concentration levels.

Yet many of us take a good night’s sleep for granted and rarely get enough hours to relish the benefits. How can we improve our sleeping pattern? Luckily, there are ways to help us fall asleep and stay asleep so that we wake up healthier and happier.

1.     Invest in a Comfortable Mattress

A mattress is much more than a place to lie down after a long day. There are many mattresses out there, all of which have their own benefits and suit multiple different needs. It is essential that you find a mattress that suits your body so that you can get the best night’s sleep possible. For instance, have you heard of a hybrid mattress? A hybrid mattress is a mixture of foam and innerspring mattress materials. This combination presents a whole host of benefits such as durability, cooling, support and pressure-relieving cushioning. A hybrid mattress can help you sleep better while also supporting better wellbeing. Unsure on the best hybrid mattress for you? There are some good options available and listed in the linked article.

2.     Have a Routine

Having a routine can help prepare your body to go to sleep as well as make it easier for you to wake up each morning. We are creatures of habit and having a bedtime routine can help us sleep quicker and stop us from feeling so groggy when we wake up. It may be difficult to get into a routine at first, but it is important to stick to it as much as you can.

Aim to hit the recommended hours of sleep for your age and plan your bedtime routine around these numbers. It is advised that you get around nine hours of sleep each night, so decide when you need to wake up and count back from there. You should also include the time it will take you to wind down and get ready for bed. You should try to stick to these times even at the weekend.

3.     Ensure You Have Time to Relax

Time to wind down is essential if you wish to fall soundlessly asleep each night. How you go about relaxing, however, is up to you and your preferences. Although, it is recommended that you do not engage in any activities that will increase your heart rate.

Great ways to relax before bed include:

  • Drinking a hot drink
  • Being cozy underneath a blanket
  • Watching a relaxing TV show or film
  • Taking a warm bath with bubble bath
  • Listening to relaxing music

4.     Keep Your Bedroom Sleep-Friendly

Your bedroom needs to be sleep-friendly so that it aids you in falling asleep faster and helps you stay asleep. The best way to do this is to remove any distractions that could cause you to wake up during the night. For instance, are you sensitive to light? If so, then remove anything that may emit a soft glow such as a laptop charger or iPad that could light up.

Ideally, your bedroom should be quiet, dark, tidy and kept at a reasonable temperature. If you live in a city, town or on beside a streetlamp, invest in thick curtains.

A good night’s sleep can work wonders for your physical and mental health. By creating a sleep-friendly atmosphere, you can get to sleep quicker but also sleep for longer. You will then wake up feeling refreshed and ready to start your day.

Why a good sports bra is important

The last thing I want to think about during my workout, is my boobs being all over the place. And trust me, I’ve had it a thousand times. At first I thought that I might be a little too enthusiastic while working out and that’s why my breasts are constantly bouncing up and down. While running, during my burpees, actually all the time working out… The entire gym could enjoy the view. Until I realized that maybe it wasn’t me, but the sports bras I was wearing. 

During our workouts we’re all very active and it’s only natural that our boobies are moving with us. This has to do with the fact that our breasts consist of fat and don’t have any muscles that can support these movements. That’s why it’s important for us Fit Girls that we don’t just wear a random bra, but a good, professional sports bra. It gives us support during our workouts to maintain the firmness of our breasts. All that bouncing around is not very good for your girlfriends, and on top of that, it doesn’t look very charming. The wrong sportsbra can even damage the connective tissue in your breasts and make them saggy. Yikes, we don’t wat that!

sports bra

It’s important to choose the right sports bra and this depends on the size of your breasts and the type of sport you’re practicing. Personally, I’ve recently purchased the Sports Bra of the new Jogha Fearless collection and I’ve got to say: I’m sold! It was a difficult choice, but eventually I went for the Salmon Sports Bra. Except for the fact that it’s reaaally pretty, it fits me very well too! I’ll admit that the pastel colours drew my attention at fit and I afterwards asked myself the question: “ok, but will it also offer me good support?” After I tried it on and jumped around a few times, I thought: “yes, this one is mine!” The bra offers me good support during my workout and I have no trouble with boobies flying around. I also feel super sexy and feminine in them, yes score!

sports bra

sports bra

Moreover, my cup size fluctuates a lot. Some months I find myself wearing a cup B and others even a D no idea how that’s possible but obviously I like to have some options. My closet is full with different sizes sportsbras. The Freedom Rush Racer Back Bra is next one my list. I’ve already got the Freedom Rush Long Tights in my closet so yes, that’s a good excuse to buy a matching bra, right? I really like the cutout detail on the back and the removable padding ensures that you get enough support during your workout.

sports bra

Like what you see? Check out www.jogha.com for more sportsbras and matching outfits. Because a Fit Girl can never have too many sports clothes ♥ Also, perfect timing: Jogha is having a 20% discount this weekend on selected items! Use HAPPYWEEKEND and check out the sale items here.