RELATED: The Science of Better Sleep: How to Wake Up Feeling Refreshed

The Mind-Sleep-Mood Connection

Studies show that how well you think you slept doesn’t always match what sleep trackers or brain-measuring devices record. In fact, some say that these devices explain only a small part of how people rate their own sleep. This means your personal experience of rest is shaped by things technology can’t fully measure.

Research also shows that how rested you feel is linked to emotions and well-being on a day-to-day basis, sometimes even more than strictly measured sleep metrics. People who report sleeping better than usual experience more positive emotions and higher life satisfaction the next day, regardless of what their wearable recorded.

This aligns with broader evidence connecting sleep quality with mood and mental health: a recent meta-analysis found that improving sleep quality significantly reduced symptoms of depression and anxiety in adults, underscoring how closely sleep and mental health are intertwined.

RELATED: Sleep Apnea is Becoming More Common: 10 Warning Signs to Know 

Why Sleep Perception Matters

Several factors help explain this connection between perceived sleep and mood:

• Your experience matters more than technology. Sleep trackers measure things like movement or time in bed, but they can’t capture how easy it was to fall asleep or how satisfied you feel with your rest.
• What you believe affects your sleep. How you think about your sleep can change your mood and energy, even if your tracker says otherwise.
• Your mindset shapes how you feel. A positive morning mindset may help you feel more refreshed.

RELATED: Sleep Quality & Longevity: How Restorative Rest Can Prolong Life

5 Quick Tips to Support Sleep and Mood

Whether or not you use a sleep tracker, these strategies can help improve both your sleep quality and how you feel about it:

#1 Build a Consistent Sleep Routine

Go to bed and wake up around the same time each day to stabilize your internal clock and support restorative sleep.

#2 Prioritize Wind‑Down Time

Create a calming pre‑sleep ritual like reading, gentle stretching, or mindful breathing. Minimize screen exposure, especially blue light, in the hour before bed.

#3 Reflect on Your Sleep in the Morning

Check in with yourself upon waking: “How do I feel?” rather than “What did the tracker say?” Setting a positive intention can subtly shape mood throughout the day.

#4 Optimize Your Sleep Environment

Small changes — cooling the room, blocking noise, adding blackout curtains — can improve comfort and enhance subjective sleep quality.

#5 Balance Sleep with Lifestyle Choices

Regular physical activity, stress reduction practices like meditation or journaling, and mindful nutrition all support both sleep and emotional resilience.

RELATED: Do You Know Your Sleep Chronotype? Plus, Top Tips to Support Each Type

Nurturing Rest for a Better Day

Ultimately, how you experience your sleep matters. While technology can offer useful insights, paying attention to how rested and refreshed you feel — combined with healthy sleep practices — supports both mood and overall well-being.

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Why Sleep is Essential for Immune Health

Sleep is not just a time for rest, it’s when your body performs vital maintenance, including immune regulation. During sleep, your body produces cytokines, proteins that target infection and inflammation, and other immune cells that help fight off pathogens. Without adequate sleep, this system can become impaired.

Research indicates that sleep deprivation—even for just one night—can alter the profile of immune cells in your body. In fact, studies show that one sleepless night can make healthy individuals’ immune systems resemble those of people with chronic inflammation or obesity, conditions linked to weakened immunity.

RELATED: Sleep Quality & Longevity: How Restorative Rest Can Prolong Life

How One Night of Poor Sleep Impacts Immunity

Even short-term sleep loss can have significant consequences for your immune system:

• Reduced infection-fighting cells: Natural killer (NK) cells, which attack viruses and tumor cells, decrease with insufficient sleep.
• Increased inflammation: Sleep deprivation can trigger higher levels of inflammatory markers, leaving your body in a pro-inflammatory state.
• Slower immune recovery: Your body’s ability to respond to and recover from illness can be compromised.

These changes underscore why sleep is a cornerstone of maintaining robust immune health.

RELATED: Sleep Apnea is Becoming More Common: 10 Warning Signs to Know 

The Science Behind Sleep and Immunity

A 2025 study in The Journal of Immunology examined immune responses in individuals after 24 hours of sleep deprivation. The researchers found changes in important immune cells and higher levels of inflammation, similar to what happens in chronic health problems. Even one night of poor sleep can temporarily weaken your body’s defenses and make it harder to fight off illness, showing why getting regular, quality sleep is so important.

The good news is that you don’t have to accept poor sleep as inevitable. By making a few simple changes to your bedtime routine and sleep habits, you can protect your immune system and wake up feeling refreshed. Here are some practical tips to help you get better sleep and support your immunity:

6 Practical Tips to Support Sleep and Immunity

Improving your sleep can dramatically enhance your immune function. Here are evidence-based strategies:

#1 Prioritize 7–9 hours of sleep per night

Consistency is key for optimal immune function.

#2 Maintain a regular sleep schedule

Go to bed and wake up at the same time daily, even on weekends.

#3 Create a sleep-friendly environment

Keep your bedroom dark, cool, and quiet. Consider blackout curtains or a white noise machine.

#4 Limit screens before bed

Blue light from phones, tablets, and TVs can interfere with melatonin production and disrupt your sleep cycle.

#5 Mind your diet and caffeine intake

Avoid large meals, alcohol, or caffeine close to bedtime, which can disrupt sleep quality.

#6 Incorporate stress-reducing habits

Meditation, gentle stretching, or journaling can help calm the mind and prepare your body for restorative sleep.

RELATED: The Science of Better Sleep: How to Wake Up Feeling Refreshed

Sleep to Protect Your Health

The relationship between sleep and immunity is undeniable. Even one night of poor sleep can compromise your body’s defenses, increase inflammation, and make you more susceptible to illness. By prioritizing quality sleep as part of your overall health routine, you can strengthen your immune system, improve recovery, and support long-term wellness.

Sleep isn’t just rest, it’s a powerful tool to protect your health. Make it a priority, and your immune system will thank you.

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Waking up hungry isn’t always about skipping a snack or late-night cravings. Your body could be trying to tell you something about your metabolism, blood sugar, sleep, or even stress levels. Understanding why it happens is key to finally getting a full night of restful sleep — and keeping those random hunger pangs in check.

Let’s break down the reasons behind why you wake up hungry and what you can do about it.

RELATED: Eat at These Times to Boost Energy and Prevent Disease

Is Waking Up Hungry More Than Just Cravings?

Understanding why you wake up hungry isn’t just about willpower — it’s about biology. Many studies have shown that disruptions in your circadian rhythm, the body’s internal clock, can throw off hunger-regulating hormones like ghrelin and leptin. When these hormones are out of sync, you might feel hungry at night even if you’ve eaten enough during the day.

Poor sleep can also increase ghrelin levels and decrease leptin levels, leading to heightened hunger and cravings. If nighttime hunger is frequent or disrupts your sleep, it could be a sign of Night Eating Syndrome (NES), a condition where individuals eat excessively during the night and may also experience poor sleep quality and mood disturbances

How Does Exercise Affect Your Hunger?

Staying active does more than strengthen your muscles, it also plays a big role in how hungry you feel. Exercise helps regulate appetite hormones like ghrelin (the one that makes you hungry) and leptin (the one that tells you you’re full). The right amount of movement can actually reduce nighttime hunger by keeping those signals balanced.

On the flip side, skipping workouts or overtraining can throw off your body’s cues, making it harder to know if you’re truly hungry or just out of rhythm. Finding that sweet spot with regular, enjoyable activity can help your body fuel properly during the day, so you’re less likely to wake up hungry at night.

RELATED: How to Actually Switch Off After Work

How Can You Stop Nighttime Hunger for Good?

If midnight hunger keeps waking you up, don’t worry, you’re not stuck with it forever. Small daily habits can go a long way in helping your body feel satisfied, balanced, and ready for deep, uninterrupted sleep.

Ready to take control of those nighttime hunger pangs? Here are 5 simple, science-backed tips to help you stay full and sleep soundly through the night.

5 Tips to Sleep Full and Energized

#1 Balance Your Blood Sugar

One of the biggest culprits? Blood sugar spikes and crashes. When you eat meals high in refined carbs — think white bread, pastries, or sugary cereals — your blood sugar skyrockets, then plummets. That crash can trigger hunger signals right when you’re trying to sleep.

Try swapping some carbs for protein, fiber, and healthy fats at dinner. A balanced plate can keep blood sugar steadier and keep your stomach happy through the night.

#2 Keep Your Hunger Hormones in Check

Hormones are basically your body’s hunger regulators. Poor sleep, stress, or irregular routines can throw these hormones off, making your body think it’s starving when it’s not.

Prioritize consistent sleep and stress-busting rituals. Even a quick 10-minute wind-down routine or a calming FitOn stretch session can help regulate hunger hormones naturally.

#3 Hydrate Before You Snack

Sometimes your body is just thirsty. If you’re not sipping enough water during the day, your brain can confuse dehydration for hunger — and that’s how a glass of water can save your midnight snack.

Pro tip: Keep a water bottle handy and aim for steady hydration throughout the day.

RELATED: Drink More Water With These 8 Hydration Hacks

#4 Break the Habit of Nighttime Snacking

If you routinely eat late at night, your body might simply start expecting food, creating a conditioned response. Even if you’re not truly hungry, your body thinks it is.

Try gradually shifting your eating schedule. If you usually snack at 10 p.m., aim for 9:45, then 9:30, and so on. Pair it with a relaxing activity like journaling or a short meditation to break the habit.

RELATED: 20 Hacks to Stop Mindless Snacking (that actually work)

#5 Missing Nutrients

Your body may crave food at night if your meals aren’t nutrient-dense. A dinner lacking protein, fiber, or healthy fats might leave you “technically full” but still craving more.

Make dinner count. Think roasted veggies + protein + complex carbs — or try a balanced FitOn recipe like this Healthy Basil Chicken and Broccoli for inspiration.

Take Control of Nighttime Hunger Starting Now

Waking up hungry isn’t always a sign you’re doing something “wrong”— it’s your body sending signals. The good news? With a few tweaks to your diet, habits, and routines, you can wake up refreshed, satisfied, and ready to start the day without raiding the fridge at midnight.

Want an easy way to stay on top of your meals and workouts this season? FitOn has balanced meal tips, at-home workouts, and wellness routines that fit your schedule, helping you feel full, strong, and energized from morning to night.

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Without healthy work-life boundaries, stress builds, sleep suffers, and it becomes harder to recharge. With a few intentional shifts, you can retrain your brain to power down after work and reclaim your evenings.

Why Are Work-Life Boundaries So Hard to Keep?

Technology has made it easy to stay connected, but that connection comes at a cost. It’s tempting to answer emails or finish a task before bed, yet studies show that failing to detach from work in the evenings can increase stress and reduce overall well-being.

When your mind doesn’t get a break, your body feels it too. Elevated stress hormones like cortisol can affect appetite, mood, and even increase your chances of waking up hungry in the middle of the night. Creating work-life boundaries isn’t about doing less, it’s about giving yourself space to recover.

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

What Evening Rituals Help You Switch Off After Work?

Evening rituals are powerful cues that signal “the workday is done.” They don’t have to be complicated, just consistent.

A few ideas to try:

• Creative time: Sketch, color, or do a small DIY project. Engaging your creativity can help your brain relax and refocus on something personal.
• Stretch it out: Try a FitOn yoga flow or 5-minute stretch to release tension from sitting all day.
• Tea time: Swap your last cup of coffee for a calming herbal tea ritual that marks the start of your downtime.
• Tech boundaries: Put your phone in another room for an hour and notice how much calmer you feel.
• Gentle household movement: Light chores like tidying a small area, folding laundry, or watering plants can feel productive while still giving your mind a break from work stress.
• Aromatherapy reset: Light a candle, diffuse essential oils, or enjoy a calming scent ritual. Smell can strongly signal relaxation and end-of-day transition.

These simple resets help your brain switch gears and make your evenings feel more restorative.

RELATED: This One Simple Routine Can Lower Your Stress in 10 Minutes

Can Movement Support Work-Life Boundaries?

Yes! Exercise is one of the most effective ways to shift out of work mode. Physical activity lowers cortisol, boosts mood, and stabilizes energy. Even a short workout or brisk walk can serve as a mental reset, making it easier to let go of work stress.

The key isn’t intensity, it’s consistency. A 20-minute strength session, a calming yoga flow, or even a stretch break signals to your body: the workday is over, and it’s time to focus on me.

RELATED: How to Take Care of Your Mental Health When You’re Short on Time

How Does Sleep Reinforce Healthy Boundaries?

Think of sleep as your ultimate reset button. Without enough rest, boundaries between work and life blur, and stress lingers into the next day. Poor sleep also impacts hunger-regulating hormones, making you more likely to crave late-night snacks or wake up hungry.

Protecting your sleep starts with creating a consistent bedtime routine. Try a FitOn guided meditation, light stretching, or journaling before bed. These practices calm the nervous system, improve sleep quality, and reinforce the boundary between your workday and your personal life.

The following are some simple ways to transition out of “work mode” and into “rest mode.”

RELATED: 7 Things To Do Before Bed Tonight For Better Sleep

5 Evening Habits to Strengthen Your Work-Life Boundaries

#1 Take a Transition Walk

A short walk after work acts as a reset button. Moving your body and getting fresh air creates separation between your workday and your evening, helping your mind unwind.

#2 Stretch or Move With Purpose

Even five minutes of gentle movement — like a FitOn yoga flow, stretch, or quick workout — can release tension built up during the day and shift your energy.

#3 Create a Small Ritual

It could be brewing a cup of tea, lighting a candle, or putting your phone in another room. Simple rituals cue your body and mind that it’s time to wind down.

#4 Prioritize Connection

Instead of scrolling, call a friend, play with your kids, or spend time with a partner. Human connection lowers stress and gives your mind a positive focus outside of work.

#5 Protect Your Sleep

A consistent bedtime and calming wind-down routine (think FitOn meditations or breathwork) support better rest and help you wake up refreshed, without work thoughts creeping in.

RELATED: 10 Simple Habits to Weave Into Your Workday if Work is Stressing You Out

Work-Life Boundaries Start with Small Shifts

Setting stronger work-life boundaries doesn’t mean overhauling your schedule overnight. It’s about small, intentional changes that create separation between work time and personal time. Whether it’s taking a short walk after logging off, establishing an evening ritual, or prioritizing sleep, each choice helps you recharge more fully.

When you consistently protect your downtime, you’ll notice the difference: better energy, deeper rest, and less stress bleeding into your evenings. Your workday has its place, but so does your personal time. And with the right boundaries, you can give both the attention they deserve.

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Let’s break down the small changes and science-backed tricks that can help you sleep better, starting tonight.

RELATED: Science Says Not Getting Enough Sleep is a Threat to Your Health: What You Need to Know

Why Does Better Sleep Matter?

Let’s get real: sleep isn’t just about shutting off for the night. While you dream away in cozy comfort, your body and mind are busy behind the scenes. There are three key stages: light sleep, deep sleep, and REM sleep — each playing a special part in recharging your energy, bolstering your immune system, and brightening your mood for tomorrow. (Want more details? Sleep Foundation’s breakdown of sleep cycles is super helpful.) When even one stage gets cut short, you’re left dragging your feet in the morning, which is exactly why prioritizing sleep isn’t just a luxury, but a must for feeling good day after day.

RELATED: Is Magnesium The Secret to Better Sleep?

4 Sneaky Factors That Make Better Sleep Harder

If good sleep feels wishy-washy, check for these common culprits:

#1 Blue Light Before Bed

Phones, tablets, TVs — they’re everywhere before sleep, but all that blue light can majorly mess with your melatonin (your sleep hormone!). Less melatonin = not-so-great sleep.

#2 Irregular Schedules

Going to bed or waking up at slightly different times each day can throw off your circadian rhythm, leaving you out of sync and yawning all day.

#3 Stress, Worries, & To-Do Lists

Can’t seem to “turn off” at night? You’re in good company. Stress spikes your cortisol and keeps your brain busy, pushing better sleep farther away.

#4 Sleep-Unfriendly Spaces

Cluttered room? Streetlights outside? Old pillow? Sometimes the little things create big barriers to sleep. Try revamping your bedroom into a calming retreat.

RELATED: 5 Tips to Get a Better Night’s Sleep When Feeling Anxious

6 Simple Ways to Lock In Better Sleep Tonight

Ready to trade restless nights for quality sleep? Try these straightforward tips. They’re easy, science-backed, and totally doable.

#1 Transform Your Bedroom into a Healthy Sleep Zone

Make your sleep spot inviting. Cool temps (60-67°F), blackout curtains, and a clutter-free space work wonders for restful nights.

#2 Stick to a Sleep Routine (Even on Weekends)

Consistency is key. Heading to bed and waking up at similar times each day helps set your internal clock, so solid sleep comes more naturally. Here are a few quick tips for building a sleep-happy routine.

#3 Power Down for Sound Sleep

Set a “digital sunset” at least an hour before your head hits the pillow. Reading, meditating, or gentle stretching are all relaxing alternatives to screen time.

#4 Wind Down Your Mind

If your thoughts race at bedtime, you’re not alone. Deep breathing, gentle stretching, or a few minutes of journaling can help clear your mind for quality sleep. Try a guided meditation or explore these simple relaxation techniques. FitOn also offers guided meditations just for sleep.

#5 Snack Smart, Sleep Better

What you eat (and drink) close to bedtime can make or break your rest. Skip caffeine, large meals, and alcohol for smoother snoozing. Want to try a snack that supports sleep? Have a banana or a handful of almonds for some natural melatonin and magnesium! These Fiton foods can help you get sleepy.

#6 Nap Wisely

Napping isn’t the enemy if you keep it short and before mid-afternoon. Aim for 20–30 minutes, so your naps refresh instead of disrupt. Here’s a napper’s guide from Sleep Foundation.

Why Invest in Restful Sleep?

Sleep is self-care — a free, feel-good upgrade with ripple effects for your mood, energy, immunity, and even your relationships. Committing to even just one sleep habit can be a small step to big long-term rewards.

RELATED: 7 Things To Do Before Bed Tonight For Better Sleep

Your Sleep Challenge

Here’s your invitation to start tonight! Choose one or two tips from this guide and give them a try. Notice what feels good, and keep adding on — before you know it, better sleep might just become your new reality. For more support, routines, and wellness ideas, explore FitOn’s sleep content. Sleep tight, you’ve got this!

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Ahead, we’re sharing exactly what the research says about sleep quality and longevity, including the connection between chronic sleep deprivation and a shortened lifespan, and science-backed strategies on how to improve sleep.

RELATED: How Better Sleep Can Change Your Life

How Poor Sleep Shortens Lifespan

Before we dive into the beneficial effects of sleep for longevity, it’s important to understand how poor sleep plays a role. According to research, chronic sleep deprivation and poor sleep quality contribute to a range of health issues that can reduce lifespan. Here’s what the research says:

It Increases Inflammation

According to research, chronic sleep deprivation increases markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are linked to heart disease, diabetes, and neurodegeneration. Beyond this, poor sleep has been shown to disrupt the gut microbiome, further promoting inflammation. 

To reduce inflammation, prioritize at least seven hours of quality sleep per night, limit evening exposure to blue light, and consume anti-inflammatory foods like fatty fish, turmeric, and leafy greens.

RELATED: 9 Anti-Inflammatory Lifestyle Habits to Practice Daily

There’s a Higher Risk of Cardiovascular Disease

Poor sleep is strongly linked to hypertension, heart attacks, and strokes. Research published in the Sleep Medicine Clinics found that individuals sleeping fewer than six hours per night had a 20-30% higher risk of developing hypertension — a major risk factor for cardiovascular disease. Beyond increasing blood pressure, sleep deprivation has been shown to elevate stress hormones like cortisol, and reduce heart rate variability. 

To support heart health, maintain a consistent sleep schedule, engage in relaxation techniques like deep breathing before bed, and avoid caffeine or alcohol in the evening, as they can disrupt sleep cycles.

It Can Lead to a Weakened Immune System

Research shows that people who sleep fewer than six hours per night are more susceptible to infections and have a harder time recovering from illnesses. Even getting less than seven hours per night is linked to a threefold increased risk of developing the common cold. And when it comes to its impact on longevity, there’s evidence to suggest that sleeping 5 hours or less per night can increase mortality risk by as much as 15%. 

To strengthen immune function, aim for seven to nine hours of sleep, create a dark and cool sleep environment, and establish a wind-down routine that includes reading or meditation instead of screen time.

It’s Linked to Cognitive Decline & Dementia

Sleep is essential for brain detoxification and memory consolidation, which explains why chronic sleep disruption is associated with an increased risk of neurodegenerative diseases. A study published in JAMA Neurology found that sleep deprivation accelerates brain aging and contributes to the accumulation of amyloid-beta plaques, a hallmark of Alzheimer’s disease. Poor sleep also reduces the function of the glymphatic system, which clears toxins from the brain. 

To protect cognitive health, establish a bedtime routine, avoid large meals before bed, and get morning sunlight to reinforce a strong circadian rhythm.

RELATED: 12 Brain-Boosting Superfoods That Will Keep Your Mind Sharp

It Increases the Risk for Metabolic Disorders

Insufficient sleep disrupts hunger hormones like ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods. It’s also been shown to reduce glucose metabolism, making it harder for the body to regulate blood sugar levels. Because of this, sleep-deprived individuals have a higher risk of insulin resistance, obesity, and type 2 diabetes. 

To lower metabolic risks, prioritize regular sleep patterns, avoid late-night snacking, and engage in moderate exercise — all factors that have been shown to improve both sleep quality and insulin sensitivity.

The Science of Restorative Sleep

A sleep study published in the American College of Cardiology found that individuals who followed the following five key sleep habits had a 30% lower risk of all-cause mortality. 

Here’s what they assessed for:

• Getting 7–8 hours of sleep
• Falling asleep easily (difficulty falling asleep no more than 2 times per week)
• Staying asleep through the night (difficulty staying asleep no more than 2 times per week)
• Waking up feeling rested
• Avoiding sleep medications

Compared to individuals with zero or one favorable sleep habit, male and female participants with all five quality sleep measures had an increased life expectancy of 4.7 years and 2.4 years, respectively.

Beyond this, additional research has found that individuals who consistently get high-quality sleep exhibit slower biological aging, while those with chronic sleep disruption show markers of accelerated aging, including increased inflammation and oxidative stress.

With this in mind, it’s easy to see that restorative sleep isn’t just about quantity — it’s about quality.

The Key Stages of Sleep and Their Role in Longevity

The sleep cycle consists of Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep, both of which are essential for maintaining health and extending lifespan. 

Here’s what this looks like:

• Stage 1 (Light Sleep): Transition phase between wakefulness and sleep. While this stage is brief, occurring when you first fall asleep, disruptions here can prevent the body from reaching deeper, more restorative stages.
• Stage 2 (Deeper Light Sleep): During this time, your body enters a deeper state of relaxation, where the heart rate slows, body temperature drops, and muscles relax. It supports brain function by processing memories, regulating temperature, and reducing cortisol levels.
• Stage 3 (Slow-Wave Sleep/Deep Sleep): This is the most restorative stage of sleep, where cellular repair, muscle growth, and immune system strengthening occur. Growth hormone is released, reducing inflammation and promoting longevity.
• REM Sleep (Dream Sleep): Critical for cognitive health, REM sleep enhances memory consolidation, emotional processing, and brain detoxification. Research suggests that REM sleep helps clear amyloid-beta plaques, reducing the risk of Alzheimer’s and cognitive decline.

Circadian Rhythms: The Internal Clock That Regulates Longevity

The body’s circadian rhythm influences sleep-wake cycles, metabolism, hormone release, and immune function. Disruptions to this rhythm — such as shift work, excessive blue light exposure, or inconsistent sleep schedules — have been linked to a shorter lifespan.

Research has found that disrupted circadian rhythms increase the risk of metabolic disorders, heart disease, and neurodegeneration. Therefore, maintaining a strong circadian rhythm — by waking up at the same time daily, getting morning sunlight, and avoiding artificial light at night — can significantly enhance sleep quality and longevity.

RELATED: Surprising Ways Our Circadian Rhythm Affects Health + 8 Ways to Support It

5 Science-Backed Strategies For Improving Sleep Quality

To enhance sleep quality and longevity, consider these healthy lifestyle habits:

#1 Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time each day regulates the circadian rhythm, leading to deeper, more restorative sleep. Research shows that irregular sleep patterns increase the risk of cardiovascular disease, and even small fluctuations in sleep timing can disrupt the production of melatonin, the hormone that regulates sleep. 

To maintain a steady rhythm, aim for a fixed bedtime, even on weekends, and expose yourself to natural light in the morning to reinforce your body’s internal clock (more on this below!).

#2 Optimize Your Sleep Environment

Creating a sleep-friendly environment can significantly improve sleep quality and duration. Research suggests that keeping the bedroom cool — between 60–67°F — helps lower core body temperature, which is necessary for initiating sleep. Reducing light exposure, particularly blue light from screens, at least an hour before bed allows melatonin levels to rise naturally. Additionally, blackout curtains, white noise machines, and investing in a comfortable mattress can further enhance sleep by minimizing disruptions from external stimuli.

#3 Manage Stress and Cortisol Levels

Chronic stress increases cortisol, interfering with melatonin production and, therefore, sleep. High cortisol at night is associated with fragmented sleep, which, if chronic, can contribute to serious health conditions, including diabetes, metabolic syndrome, and weight gain — all factors linked to early mortality. By managing stress, through relaxation techniques like meditation, breathwork, and acupuncture, you can lower cortisol and improve both sleep quality and quantity. Consider a guided FitOn meditation before bed, or try these life-changing sleep tools!

#4 Limit Stimulants and Alcohol Before Bed

Caffeine and alcohol can significantly interfere with sleep by disrupting the body’s natural sleep rhythm. In fact, research published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before bedtime can reduce total sleep time and sleep efficiency. Similarly, while alcohol may induce drowsiness, it disrupts REM sleep, impairing the body’s ability to fully recover. 

To improve sleep quality, avoid caffeine in the afternoon and minimize alcohol consumption, particularly in the evening, to prevent sleep fragmentation.

#5 Get Morning Sunlight Exposure

Exposure to natural light in the morning is essential for regulating the body’s circadian rhythm and optimizing melatonin production. A recent 2023 study found that individuals who receive bright morning light experience improved sleep onset and overall sleep quality. Natural light exposure helps reset the internal body clock, signaling alertness during the day and promoting melatonin release in the evening. To maximize this effect, spend at least 10–30 minutes outside in the morning or near a bright window to help reinforce a strong and healthy sleep-wake cycle.

RELATED: 5 Powerful Benefits of Sunlight For Better Health

The Takeaway

The science is clear — restorative sleep is a longevity essential. By prioritizing high-quality sleep, you can reduce the risk of chronic disease, enhance cognitive function, and support overall well-being. Small lifestyle adjustments, from optimizing your sleep schedule to managing stress, can lead to profound health benefits and a longer, healthier life. 

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In this article, learn the different types of sleep apnea, what causes it, the top warning signs to watch for, and why getting tested is essential for long-term health.

What is Sleep Apnea?

Sleep apnea is a sleep disorder in which breathing repeatedly stops and starts during sleep. These interruptions, known as apneas, can last from a few seconds to over a minute and occur multiple times per hour, preventing the brain and body from receiving sufficient oxygen.

There are three primary types of sleep apnea:

Obstructive Sleep Apnea (OSA)

The most common form, Obstructive Sleep Apnea (OSA), occurs when the muscles in the throat relax excessively during sleep, causing a temporary blockage of the airway. This leads to repeated drops in oxygen levels, triggering the brain to wake the body just enough to resume breathing — often without the person being aware. Over time, these disruptions contribute to poor sleep quality and increase the risk of serious health complications like hypertension and heart disease.

Central Sleep Apnea (CSA)

A less common condition, Central Sleep Apnea (CSA), differs from OSA in that it is not caused by a physical airway blockage but rather a failure in the brain’s respiratory control system. This disruption leads to inconsistent breathing patterns, often resulting in frequent awakenings and poor sleep quality. CSA is commonly associated with underlying conditions such as heart failure, stroke, or the use of certain medications like opioids.

Complex Sleep Apnea Syndrome

Also called treatment-emergent central sleep apnea, this condition is a combination of OSA and CSA, which starts as OSA and develops into CSA. This type of sleep apnea is often discovered during CPAP therapy. Patients with Complex Sleep Apnea Syndrome may initially respond to CPAP therapy, but over time, their breathing irregularities persist or worsen due to the emergence of central sleep apnea events.

What Causes Sleep Apnea?

According to research, several factors increase the risk of developing sleep apnea, including:

• Excess Weight: Fat deposits around the neck can obstruct breathing pathways, increasing the risk of OSA.
• Aging: Older adults are more likely to experience reduced muscle tone in the throat, increasing the risk of both OSA and CSA.
• Gender: Men are at a higher risk for both OSA and CSA, but overweight or postmenopausal women have an increased likelihood (unless receiving hormone therapy).
• Family History: Genetic predisposition of sleep apnea can increase the risk of OSA.
• Alcohol and Sedatives: These substances relax throat muscles, increasing the risk for and worsening symptoms of OSA.
• Smoking: Smokers have three times the risk of developing OSA sleep apnea compared to non-smokers.
• Nasal Congestion: Chronic nasal congestion from allergies or structural issues can contribute to breathing problems during sleep and increase the risk of OSA.
• Medical Conditions: Chronic conditions such as heart disease, stroke, type 2 diabetes, chronic asthma, and endocrine disorders (like hypothyroidism and PCOS) are linked to an increased risk of sleep apnea.

10 Sleep Apnea Warning Signs

Identifying sleep apnea can be life-saving. The following are the most common symptoms and warning signs to look out for:

#1 Loud, Persistent Snoring

Snoring is one of the most recognizable signs of sleep apnea, especially when it is loud and chronic. While occasional snoring is common, persistent snoring — particularly when accompanied by choking or gasping sounds — may indicate airway obstruction. This occurs when the soft tissues in the throat relax too much, partially blocking airflow. 

#2 Gasping or Choking During Sleep

People with sleep apnea often wake up suddenly, gasping for air or choking due to a blocked airway. These episodes occur when breathing stops momentarily, triggering the brain to wake the person just enough to restore airflow. Although the individual may not always remember these awakenings, they can happen multiple times per night, severely disrupting sleep quality. If left untreated, these frequent interruptions can lead to chronic fatigue and increased health risks.

#3 Pauses in Breathing Witnessed by a Bed Partner

Since sleep apnea occurs while sleeping, many individuals are unaware they stop breathing throughout the night. Often, a bed partner notices repeated pauses in breathing, sometimes lasting 10 seconds or longer, followed by gasping or snorting sounds as normal breathing resumes. These episodes can happen dozens or even hundreds of times per night, significantly reducing oxygen levels. If a loved one has observed these breathing interruptions, it is a strong indicator of sleep apnea and should be evaluated by a healthcare professional.

#4 Excessive Daytime Sleepiness (Hypersomnia)

People with sleep apnea often wake up feeling unrefreshed, even after a full night’s sleep. This is because the repeated breathing interruptions prevent the body from reaching deep, restorative sleep, leading to chronic daytime drowsiness. This excessive sleepiness can not only lead to dozing off and frequent reliance on caffeine, but it can also impact concentration, productivity, and reaction time.

RELATED: 10 Things to Do If You’re Tired All The Time

#5 Morning Headaches

Frequent morning headaches are a common symptom of sleep apnea, caused by oxygen deprivation and disrupted sleep. When breathing repeatedly stops during the night, carbon dioxide levels rise in the bloodstream, leading to blood vessel dilation and headache pain. These headaches typically feel dull or throbbing and often resolve within a few hours after waking. If you frequently wake up with headaches, especially in combination with snoring or daytime fatigue, it may indicate an underlying sleep disorder that requires medical attention.

#6 Difficulty Concentrating and Memory Issues

Sleep apnea can disrupt the brain’s ability to function properly, leading to difficulty concentrating and memory problems. This is due to the frequent drops in oxygen levels during apneas, which can impair cognitive functions. In fact, studies have shown that individuals with untreated sleep apnea may experience memory lapses, poor focus, and reduced mental clarity, making it harder to complete tasks or retain information. Over time, these cognitive impairments can contribute to more serious issues like decreased work performance and overall mental fatigue.

RELATED: 12 Brain-Boosting Superfoods That Will Keep Your Mind Sharp

#7 Mood Changes and Irritability

Sleep apnea can significantly affect mood, leading to irritability, anxiety, and even depression. The lack of quality sleep disrupts the balance of mood-regulating hormones, like serotonin and cortisol, which can cause emotional instability (such as increased mood swings and heightened emotional responses).

RELATED: Science Says Not Getting Enough Sleep is a Threat to Your Health: What You Need to Know

#8 Frequent Nighttime Urination (Nocturia)

Nocturia, or waking up multiple times during the night to urinate, is a common issue among individuals with sleep apnea. The frequent interruptions in sleep caused by breathing pauses and oxygen fluctuations can trigger the body’s need to urinate more often. Additionally, sleep apnea can stimulate the production of atrial natriuretic peptide (ANP), a hormone that increases urination. As a result, many people with sleep apnea find themselves waking up several times during the night, disrupting their ability to get restorative sleep.

#9 High Blood Pressure

The intermittent drops in oxygen levels during apnea episodes cause the body to release stress hormones, such as adrenaline, which can increase heart rate, constrict blood vessels, and lead to elevated blood pressure. If left untreated, sleep apnea can significantly increase the risk of developing hypertension or worsen existing high blood pressure. However, proper management of sleep apnea, through lifestyle changes or treatments like CPAP therapy, can help control blood pressure levels, reducing the risk of serious conditions such as heart disease and stroke.

RELATED: The Top 7 Foods to Avoid if You Have High Blood Pressure

#10 Dry Mouth or Sore Throat in the Morning

One of the more common symptoms of sleep apnea is waking up with a dry mouth or sore throat. This can occur due to mouth breathing, which often happens when the airway is obstructed during sleep. As you struggle to breathe through the blocked airway, your mouth tends to stay open, causing it to dry out. Additionally, the airway blockage can lead to throat irritation, making it sore when you wake up. If these symptoms persist, it’s important to consult with a healthcare provider, as they can be indicative of sleep apnea or other underlying conditions affecting the airway.

Diagnosis & The Importance of Getting Tested

Because sleep apnea is often undiagnosed, seeking medical evaluation is crucial if you experience symptoms. A healthcare provider may recommend:

• Home Sleep Apnea Test (HSAT): A portable device that monitors breathing, oxygen levels, and airflow at home. However, portable monitoring doesn’t always diagnose sleep apnea—a polysomnography is the best option. 
• Polysomnography (PSG): Conducted in a sleep lab, this comprehensive study—and “gold standard” for diagnosing sleep apnea—tracks brain activity, eye movement, heart rate, and respiratory effort.

Sleep Apnea Treatment

There are several effective treatments for sleep apnea:

• Continuous Positive Airway Pressure (CPAP) Therapy: The gold standard treatment for OSA, CPAP delivers pressurized air through a mask to keep the airway open, preventing apnea and snoring.
• Oral Appliances: While less effective than CPAP therapy, many find that wearing custom-fitted devices that reposition the jaw and tongue to prevent airway obstruction to be more comfortable. These devices may help to alleviate snoring and apnea, and are most often available from your dentist.
• Surgery: In severe cases, when other treatments have failed, procedures such as uvulopalatopharyngoplasty (UPPP) or Inspire therapy (a nerve stimulator) may be recommended for those with OSA.
• Adaptive servo-ventilation (ASV): For those with CSA, this treatment uses a machine that adjusts airway pressure in real time, responding to changes in breathing patterns to prevent apneas and hypopneas.
• Medication: While not a primary treatment, certain drugs may help manage symptoms in CSA.

However, for milder cases of sleep apnea, lifestyle changes (such as weight loss, regular exercise, avoiding alcohol and sedatives before bed, and sleeping on your side) can often help reduce symptoms and improve sleep quality. Here’s what you need to know:

The Importance of a Healthy Lifestyle in Managing Sleep Apnea: 5 Tips to Consider

#1 Maintain a Healthy Weight

Excess weight, particularly around the neck, increases the risk of airway obstruction. The good news is that studies show that losing just 10% of body weight can significantly reduce the severity of OSA. In fact, for some individuals, weight loss alone can eliminate symptoms entirely.

#2 Get Regular Exercise

Physical activity, including both resistance and aerobic training, has been shown to be beneficial for patients with obstructive sleep apnea, regardless of their obesity status, and even for those who are already utilizing CPAP therapy. Just be sure to avoid vigorous activity too close to bedtime, as it may interfere with your ability to fall asleep.

#3 Avoid Alcohol and Sedatives

Alcohol and sedatives relax throat muscles, increasing airway collapse risk. Studies indicate that alcohol consumption before bed can increase apnea episodes by 25%, worsening symptoms and oxygen deprivation. If you’re looking to wind down, consider reaching for a mocktail or calming herbal tea instead — it can help relax your body and promote deeper sleep without the negative side effects.

#4 Improve Sleep Posture

Improving sleep posture is a simple yet effective way to reduce the severity of sleep apnea. Sleeping on your back can cause the tongue and soft tissues in the throat to collapse backward, obstructing the airway. To combat this, try sleeping on your side, which helps keep the airway open. If you struggle to get comfortable, try using a body pillow or a special sleep positioner to prevent rolling onto your back during the night. And if side-sleeping isn’t working, elevating the head of the bed slightly can also reduce apnea episodes by promoting better airflow.

#5 Quit Smoking

Quitting smoking is essential for effectively managing sleep apnea, as smoking irritates and inflames the upper airways, hindering proper airflow during sleep. It also increases mucus production and swelling, while weakening the muscles around the throat, all of which contribute to airway obstruction and worsen sleep apnea. Research shows that smokers are three times more likely to develop obstructive sleep apnea than non-smokers, making smoking cessation a key step in alleviating symptoms and improving overall sleep quality.

The Takeaway

Sleep apnea is a widespread and underdiagnosed condition with serious health consequences. Identifying the warning signs and seeking early treatment can significantly improve your quality of life and reduce the risk of associated health complications. If you or a loved one exhibits symptoms, consulting a healthcare professional is essential for proper diagnosis and management. With the right treatment and lifestyle adjustments, sleep apnea can be effectively controlled, leading to better sleep, improved health, and enhanced well-being.

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Ahead, we’re sharing the healthiest habits to incorporate into your daily routine.

How Healthy Habits Can Transform Your Life

First and foremost — what are healthy habits, and why are they important? 

Think of healthy habits as the secret to success. While motivation gets you started, healthy habits keep you going. Motivation dwindles, and that’s totally normal. You’re not always going to jump out of bed every morning motivated to press play on a workout, meal prep after a long day at the office, or meditate when your mind feels like it can’t slow down. 

When motivation is fleeting, life is stressful, and schedules are busy, healthy habits help us stay on track. 

Our healthy daily habits even support specific health and wellness goals, too. Think about weight loss, for example. Rather than obsessing over calories or a specific workout plan, developing small daily habits (such as walking a mile per day or drinking a morning glass of water) can help you chip away at your goals without even realizing it. It’s all about finding sustainable lifestyle habits that work for you and staying consistent. 

How Long Does it Take To Form a Healthy Habit?

While most believe 21 days to be the gold standard for developing healthy habits, in actuality, there is no one-size-fits-all period of time! Research shows it can take anywhere from 18 to 254 days to form a habit — it all depends on the person, situation, and goal! 

Our advice? Try not to spend too much time focusing on a number or period of time. Instead, define your goals, find sustainable habits that will help you achieve them, and stay consistent! The results will happen over time. Before you know it, you’ll have developed a range of healthy habits to follow for life. 

RELATED: Trying to Lose Weight? Here’s Why Defining Your “Why” is Key

16 Healthy Habits For a Healthy Life 

#1 Fuel Your Day With a Protein-Rich Breakfast

We get it — mornings are busy. It can be easy to fly out the door with a piece of fruit or cup of coffee and consider it breakfast. Or, maybe you skip your morning meal altogether. But, starting your morning with a protein-rich breakfast is a healthy habit you’ll want to get behind! A breakfast rich in protein supports satiety, decreasing the urge to snack. 

To avoid missing your morning meal, a little prep work goes a long way. Here are some meal prep ideas to make mornings that much easier:

• Make a chia seed pudding
• Pre-prep a protein smoothie by portioning out your ingredients in a freezer-safe bag
• Prep a batch of overnight oats

#2 Drink a Glass of Water Immediately Upon Waking

Did you know your body wakes up in a mild state of dehydration after a long night of sleep? Starting your morning with a hydrating glass of water not only replenishes your fluid stores but it also helps to flush out toxins, promote healthy lymphatic flow, kickstart your metabolism, boost your energy, and even support a glowing complexion. 

With benefits like these, be sure to mix up your daily routine with a tall glass of water and soak up this healthy habit! 

RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More

#3 Eat For Nourishment Not Restriction 

Did you know severe dieting and restriction is a predictor of weight gain? Even if dieting is initially effective, studies show dieters are likely to gain back more weight than they started with. The fact of the matter is, yo-yo dieting doesn’t work. So, why punish yourself when you could nourish yourself? 

Instead of focusing on what you can’t eat, focus on filling your plate with a variety of colors, wholesome ingredients, and balanced proportions. Goodbye restriction — we’re welcoming the healthy habit of nourishment! 

#4 Double or Triple Your Meal Prep Recipes

Making a yummy dinner or trying a new recipe? Plan ahead for busy days by making extra servings of whatever dish you’re preparing! Even if you have a lunch option prepped and ready to go, making extra portions of any meal is a good healthy habit to start adopting. 

Portion out any leftovers and store them in the freezer for those busy days. Without worrying about cooking or cleaning, you’ll be more efficient with your time and less likely to snack or make unhealthy food choices. 

Here are some great options that are great to prepare in bulk:

• Lean proteins like chicken breast or turkey
• Spaghetti squash or zucchini noodles
• Overnight oats 
• Chia pudding 
• Chili or soup 
• Starchy carbs or grains like rice, quinoa, or sweet potatoes

#5 Meal Prep Your Snacks 

Speaking of meal prep, having healthy snacks on hand is a healthy habit that is equally as important. When hanger strikes, patience, and willpower seem to disappear. So, instead of fighting not-so-healthy food cravings, be prepared with nutrient-dense meal prepped snacks! Plus, having healthy snacks to munch on can help increase satiety and prevent splurging on excess calories. 

Here are some ideas:

• DIY trail mix made with a mix of nuts, seeds, and freeze-dried fruit 
• Chopped veggie sticks with a side of hummus or avocado 
• Snack-sized yogurts (we love unsweetened greek, coconut, or almond yogurt) with a side of pre-portioned granola
• Portable fruits like bananas, oranges, and apples

#6 Avoid Sneaky Sugars & Make Healthier Swaps

One of the best healthy habits to follow? Read ingredient labels! Sneaky sugars come in many forms and can easily make their way onto your plate. Linked to weight gain, blood sugar spikes, and inflammation, be mindful of what foods you’re consuming and the amount of sugar they contain. Avoiding processed ingredients and artificial sugars is one of the best ways to stay on track with your goals, but that doesn’t mean you can’t enjoy your favorite foods. 

When cravings strike, swap unhealthy options for healthier alternatives. Satisfy all your needs with these simple swaps!

RELATED: The 9 Healthiest Sweeteners That Are Better Than Refined Sugar

#7 Prioritize Daily Movement

You don’t have to do a heart-pumping HIIT workout or even break a sweat. Prioritizing daily movement is as simple as it sounds — moving your body daily! If you’re stuck at the office all day with no time to work out, there are still ways to move your body. Prioritize movement by taking 10-minute walk breaks, or scheduling your meeting while you’re on the go.

Daily movement could include your workout, but it could also mean getting out for a long walk with your dog, taking the stairs over the elevator, or even parking further away from your final destination to get in more steps. 

#8 Establish an Evening Routine to Support Better Sleep 

Whether you’re looking to lose weight, optimize your performance and recovery, or boost your mood and cognitive function, the answer is simple — sleep! For a deeper beauty rest, get in the healthy habit of adopting an evening routine to support your sleep cycle and wake up feeling more rested. 

Some of our favorites:

• A FitOn sleep meditation to help calm the mind and body
• Soaking in a soothing Epsom salt bath 
• Sipping on an herbal cup of tea and cozying up with a book
• Unwinding with a calming yoga flow

#9 Find Time to Destress Daily 

When it comes to your health, being busy is no excuse! Set aside daily time to destress — this can be as little as five minutes per day. Research shows even five minutes of meditation can reduce cortisol levels and regulate stress. The most important thing is consistency, not duration. 

Need some stress-relieving ideas? Meditate with a calming FitOn meditation, roll out your mat, or go for an (uninterrupted) walk. 

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

#10 Do More of What You Love 

This could be making more time for hobbies, spending more time with your kids (or fur babies), or even changing your career. Doing more of what you love increases gratitude, lowers stress, and simply makes you happier. 

#11 Find Time for Connection 

Connection is important, now more than ever. Not only is it the key to health, longevity, and happiness, but connection is imperative for our mental health, too. In addition to strengthening our relationships, connections with friends, family, or community can provide support during times of stress and simply make us feel like we’re not alone. 

Craving more connection? Join our FitOn community, volunteer, join a club, or reach out to family or friends. We’re all in this together — it’s more than ok to ask for support! And if you’re just not feeling like yourself, speak with a therapist or doctor.  

RELATED: What The 85-Year-Old Harvard Study on Happiness Found is Key to a Happy Life

#12 Set Healthy Boundaries

Before you can fill anyone else’s cup, you have to fill your own. And, sometimes investing in yourself and your wellbeing means learning how to say no. So, before you take on another job commitment, accept an invitation to a night out, or agree to lend a helping hand, check-in with yourself. Do you have the time and the energy? Or, more importantly, do you want to say yes? 

Adopting healthy habits can be as simple as adopting healthy boundaries. Sometimes saying no to others is saying yes to yourself.

#13 Practice Gratitude

Gratitude is a simple yet powerful habit that can transform your mindset and improve your overall well-being. Research shows that practicing gratitude daily can boost your mood, enhance resilience, and even improve physical health. Start or end your day by writing down three things you’re grateful for — big or small. Over time, this practice can help you cultivate a more positive outlook on life.

RELATED: The Life-Changing Power of Gratitude

#14 Limit Screen Time Before Bed

Excessive screen time, especially in the evening, can disrupt your circadian rhythm, impacting both sleep quality and quantity. This is because the blue light emitted from screens can suppress melatonin production, increasing feelings of alertness and making it harder to fall asleep. Make it a habit to unplug at least an hour (or more) before bed. Instead, swap screen time for calming evening activities like reading a book, meditating, or journaling.

RELATED: Surprising Ways Our Circadian Rhythm Affects Health + 8 Ways to Support It

#15 Spend Time Outdoors Daily

There’s a reason that connecting with nature feels so refreshing — it’s been shown to benefit both your mental and physical health. According to research, spending even 15 minutes outside can reduce stress, improve mood, and boost vitamin D levels. And, by spending time in nature, you’re more likely to engage in other healthier habits. Whether it’s a morning walk, exercising outside, gardening, or simply sitting in the sun, make outdoor time a daily priority.

RELATED: 5 Powerful Benefits of Sunlight For Better Health

#16 Practice Mindful Breathing

Incorporating mindful breathing into your daily routine is a simple yet effective way to manage stress and stay grounded. Though seemingly simple, research shows this practice can calm your nervous system, boost your mood, reduce stress and anxiety, and improve focus. Take a few minutes each day to focus on deep, slow breaths, inhaling through your nose and exhaling through your mouth.

RELATED: These 6 Benefits of Breathwork Are Too Impressive to Ignore

Healthy Habits For a Healthier & Happier You 

As you can see, small daily habits make for big changes! Try incorporating these twelve habits into your daily wellness routine. Start by mastering one habit, and then add in another. Before you know it, these simple healthy habits will become a part of your daily ritual for life!

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The good news is that there are simple ways to prep your body for the seasonal autumn transition so you can fall back with ease. Ahead, learn why Daylight Saving time affects our body, and simple tips that will help you survive and thrive this season!

Why Daylight Saving Time Affects Our Body

But first, you may be wondering, why does Daylight Saving Time affect us so much in the first place? It’s just one hour — does it really impact our sleep?

Turns out, even small changes can have a significant impact, especially if you’re already sleep-deprived. The unfortunate truth is that most of us (a shocking 1 in 3 American adults) enter the seasonal time change already sleep-deprived. Not to mention the 50 to 70 million Americans affected by sleep-related problems. So although ‘it’s just an hour,’ it makes a big difference — we’re still working off a cumulative sleep debt.

Plus, the time change disrupts our internal clock and shifts us out of balance, causing a dysregulation of our sleep hormones (namely, melatonin and serotonin). 

The good news? With simple hacks, learning how to adjust to the time change is easier than you think. Read on for all you need to know!

10 Hacks to Combat Daylight Saving Time Fatigue

#1 Maintain a Consistent Bedtime

To prepare your body for the end of daylight saving time, maintain a regular bedtime schedule. Since you gain an extra hour of sleep when the clocks “fall back,” consistency in your sleep routine will help regulate your circadian rhythm — try to pick a reasonable bedtime and keep it consistent!

Not sure when you should call it a night? Consider your sleep chronotype when planning your routine!

#2 Get A Head Start On The Day 

While we’re on the topic of sleep schedules, try waking up at the same time each morning too! And, if you want to get up a tad earlier than usual, you can get a head start on your day. According to research, early risers are more energized, productive, and tend to have healthier morning habits like eating a nutritious breakfast or squeezing in a sweat. And, since morning people have extra time to spare, they tend to be less stressed. So, consider using the time change as a way to revamp your sleep and morning routine to work for you! 

#3 Embrace The Morning Sunshine

Speaking of mornings, embrace the morning sunshine! Exposure to morning sunlight helps regulate our sleep-wake cycle by increasing cortisol (the hormone that makes us feel alert and energized) and suppressing melatonin (the hormone that makes us feel sleepy). A great way to reduce fatigue and regulate our body during this transition.

Ideally, you’ll want to aim for a few minutes of sun within the first 10-15 minutes of waking.

Some ideas? 

• Grab a jacket and enjoy your cup of joe in nature
• Soak in the sunshine and fall foliage with a brisk morning walk
• Press play on a FitOn meditation while sitting in the sunshine

RELATED: 5 Powerful Benefits of Sunlight For Better Health

#4 Load Up On Energizing Whole Foods

You started off strong with an extra hour of sleep and a nourishing breakfast, so why not keep that energy flowing throughout the day? Fill your diet with nutrient-dense whole foods like dark leafy greens, nuts, seeds, salmon, berries, and sweet potatoes to keep the momentum going. Thanks to complex carbs, protein, fiber, healthy fats, and energizing nutrients like B vitamins and iron, sustain all-day energy as the days get darker sooner.

And don’t forget about all the fall and winter superfoods! Foods like cauliflower, carrots, beets, cinnamon, and citrus are in season. Aside from their rich flavor, they’re bursting with nutrients that can help support immune health, energy, and digestion!

RELATED: Protein Meets Pumpkin: 5 High-Protein Pumpkin Recipes You Need This Fall

#5 Skip the Sugary Snacks 

If you’re craving more sugar and hyper-palatable foods as the days get colder and darker, you’re not alone. In the midst of the holiday season, it’s normal to crave all the sweets and treats. However, too much sugar can wreak havoc on your blood sugar and mood, further disturbing your sleep and energy.

Instead, try to keep your snacks balanced with a combo of healthy fats, satiating protein, and fiber. This will help regulate your energy and balance your blood sugar as you adjust to less sunlight and a new sleep schedule!

Here are some ideas:

• Greek or coconut yogurt with fresh fruit and a sprinkle of nuts or seeds 
• Hard-boiled eggs served with mashed avocado and grain-free crackers or rice cakes
• Raw or roasted veggies dipped in hummus, guac, or a Greek yogurt-based dip
• Meal-prep chia pudding topped with fresh fruit and nut butter 

RELATED: 6 Tips to Balance Blood Sugar Between Meals

#6 Keep Caffeine For The A.M.

If you’re looking for an afternoon energy booster, a mid-day cup of coffee or matcha is not the answer! We’re not saying you have to cut caffeine out of your routine, but keep these beverages for the morning. Why? Because caffeine has a half-life of about 5 hours, meaning it can seriously affect your sleep cycle. You’ll feel a peak energy boost within 30-60 minutes, but it remains in your system for about 5 hours! 

If you’re looking for a pick-me-up as the days get shorter and darker, try these all-natural energy boosters!

#7 Avoid Afternoon Naps

You might think you’re doing your body a favor by sneaking in a cozy afternoon snooze, but this could actually harm your sleep even more. While it might be tempting to curl up with a book and take a snooze on a dark afternoon, naps can disrupt your circadian rhythm and make it harder to fall asleep at night. 

If you’re feeling sleepy in the afternoon, try heading to bed earlier as you regulate your sleep hormones and build a solid sleep routine.

#8 Break a Sweat

Moving your body might be the last thing on your to-do list if you’re feeling tired, but research suggests movement can actually boost energy (and mood)! So, when it comes to supporting sleep, embracing morning movement has shown to be especially beneficial. 

As for the best time of day to work out? According to research, exercising in the morning may improve focus and productivity, enhance energy, and promote healthier decisions throughout the day. However, this will differ from person to person. Find what works best for you and your schedule!

#9 Avoid Late-Night Screen Time

If you’re trying to regulate your circadian rhythm, try keeping your evenings tech-free. The blue light from your screens (whether it be your TV, phone, or computer) keeps your body in a state of high alert by suppressing melatonin production. Essentially, blue light tricks your body into thinking it’s daytime! Clearly, this can lead to some sleepless nights. Try limiting your screen use 2 hours before bed and leaving all electronics outside of your room.

#10 Bust Some Stress

This is one of our key tips when it comes to surviving the transitionary period of daylight saving time! Stress is one of the leading causes of sleep disturbances, so incorporating stress-busting techniques like meditation, journaling, and breathing exercises can do wonders for your sleep.

Give yourself some extra TLC with a self-care-centric evening routine. Wind down your evening with a calming yoga flow, a lavender-infused Epsom salt bath, or a warming cup of tea.

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

Support Your Body & Fall Back With Ease

With a little preparation, you can transition to the end of Daylight Saving time and adjust your clocks back with ease. Gradually adjust your sleep habits, incorporate nutrient-dense fall foods, avoid stimulants, and give your body some love with movement and mindfulness. Despite the hustle and bustle of the holiday season, these simple and effective tricks will help you stay energized and maintain a healthy sleep regime.

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RELATED: 9 Mindful Activities to Help Older Adults Combat Stress

10 Sleep Tips For Older Adults 

#1 Maintain a Consistent Sleep Schedule

First and foremost, if you’re trying to get your sleep on track, consider establishing (and maintaining!) a consistent sleep schedule. Your body loves routine. So, by going to bed and waking up at the same time every day, you can help regulate your circadian rhythm (your body’s internal clock) and promote a more restful sleep. 

You can even consider cultivating a sleep schedule based on your sleep chronotype! For example, if you love to wake up early, consider adopting an earlier bedtime to support this. However, if your energy peaks in the late morning or mid-afternoon, you may want to adjust your sleep time accordingly!

#2 Consider Your Bedroom a Sleep Sanctuary

We’re not saying you have to splurge on sleep products — or even spend any money at all — but, consider setting up your bedroom in a way that supports your sleep. According to research, the best sleep environment includes a cooler room (a temperature around 65-68°F) that’s dark and quiet. Maybe you use a sleep mask or blackout curtains to minimize light, or consider earplugs or white noise to block out noise that may disrupt your sleep. And if you do want to revamp your sleep space, if it’s feasible for you, consider investing in new comfortable pillows — or even a mattress — if what you’re working with is contributing to the problem!

RELATED: How Better Sleep Can Change Your Life

#3 Limit Inflammatory Foods & Adopt an Anti-Inflammatory Diet

What you eat and drink can have a significant impact on your sleep, especially if you’re consuming processed and inflammatory foods. From alcoholic beverages to refined fats and high-sugar foods, you may be harming your sleep health without realizing it. Chronic inflammation is not only linked to poor sleep, but it’s also closely linked to increased risk for adverse health conditions, including various cardiovascular and cognitive health conditions. 

The good news is that an anti-inflammatory diet — such as the Blue Zones diet or a Mediterranean-style diet — can help reduce inflammation, improve sleep, and even reduce the risk of illness and promote longevity. Prioritize whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods rich in nutrients such as omega-3 fatty acids and antioxidants, like salmon, flaxseeds, walnuts, blueberries, and turmeric, are particularly beneficial due to their anti-inflammatory and antioxidant properties. 

#4 Stay Adequately Hydrated Throughout The Day

Staying hydrated throughout the day is key to supporting your sleep, as it can help prevent disruptions during the night related to dehydration. There’s research to suggest staying hydrated can enhance sleep quality and support deeper rest. Plus, if you tend to snore from a dry mouth and nose, this could even help minimize this by keeping mucosal passages moist! However, to prevent waking up to use the restroom multiple times at night, make sure to spread out your fluid intake during the day. If you struggle with this, keep a water bottle with you at all times as a reminder to keep sipping. 

RELATED: 11 Hacks to Motivate Yourself to Stay Hydrated

#5 Limit Caffeine and Alcohol

Caffeine, alcohol, and any other stimulants too close to bed can interfere with your sleep cycle and lead to a restless night. If you’re a coffee or caffeine drinker, it’s best to enjoy your latte early in the day and avoid drinking anything too late in the afternoon or evening. As for alcohol, consider limiting your intake to just one beverage, or even ditch the booze altogether and opt for a yummy mocktail instead! There are so many delicious recipes that will leave you feeling satisfied, and even support your sleep. 

#6 Maintain An Active Lifestyle

Regular physical activity can help you fall asleep faster and enjoy a deeper, more restful night’s sleep. Whether it’s going for a walk, spending time in the garden, or even deep cleaning and breaking a sweat, aim for at least 30 minutes of moderate exercise or activity most days of the week.

#7 Consider An Evening Stretch Routine

If you struggle with evening muscle cramps, a sore and stiff back, or achy joints, including an evening stretch routine could be just the thing to help support your sleep. As we age, it’s natural for our muscles and joints to become stiffer, leading to discomfort that can interfere with sleep. However, certain yoga poses and stretches help to relax the muscles, alleviate tension, and promote a sense of calm, all of which can enhance relaxation and prepare your body for rest. 

Here are some FitOn flows to consider:

• You’re Grounded 
• Chill Out Flow
• Evening Hip Stretch & Meditation

#8 Prioritize Stress Management

Racing thoughts and ruminating at night are common culprits of sleep disturbances that can lead to trouble falling asleep, staying asleep, and getting overall restful sleep. To combat this, it’s important for older adults to minimize stress effectively in order to support and improve sleep quality. Incorporating relaxation techniques into your day, such as mindfulness meditation and deep breathing exercises, can help calm the mind and reduce nighttime anxiety. Not to mention, improve overall well-being! While incorporating stress-reducing practices into your daily routine is great, performing these stress-reducing techniques in the evening can help promote a greater sense of calm. Think: taking a warm Epsom salt bath, journaling, or reading a book in bed.

#9 Be Mindful With Your Naps

We get it, naps can be a comforting and pleasurable experience — especially if you’re feeling sleep-deprived! However, though napping can be beneficial, it’s important to limit the duration and timing of naps in order to prevent sleep disturbances later on. If you’re in need of a short snooze during the day, aim for 20-30 minutes in the early afternoon. Try to avoid anything too long or late in the day, as it can interfere with your nighttime sleep.

#10 Speak With a Professional

Finally, if you’ve exhausted all of these tips — quite literally — and still struggle with sleep, it may be time to speak with a professional. Ruling out sleep conditions such as sleep apnea, restless legs syndrome, and insomnia — common in older adults — can help you get to the root problem of your sleep troubles so you can get the restful night’s sleep you deserve. At the very least, speaking with a professional can give you a better insight as to what is going on, and help you take the appropriate next steps.

The Takeaway

From turning your bedroom into a zen den to developing a consistent sleep routine and maintaining a healthy lifestyle, there are so many ways to improve your sleep quality. Give these tips a try, and incorporate any additional sleep habits that support your snooze.

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