How To Fix Your Sleep Schedule
Girls, we think we can all agree that the only thing better than working out is sleep. As much as we love making gains in the gym, sometimes, we just can’t get enough of those duvet dreams.
In fact, did you know insufficient sleep can undermine your body and, as a result, can jeopardise your workouts?
Every day our internal clock, known as our circadian rhythm, rotates between sleep and wakefulness. It’s because of this that our body and mind subconsciously start to switch on and off around the same time each day. However, this can be affected by jet lag, shift work and all-nighters, leading to poor sleep.
Our body is our temple, so it’s essential that we take good care of it. Quality sleep is needed to allow our bodies to recover, especially if you want to reach peak performance during your workouts.
So, whether you’ve had one too many sleepless nights or you’re just looking to improve your sleep in general, we’ve got all the tips and tricks you need to feel like you’re floating on cloud nine.
1. PRACTICE RELAXATION
The Sleep Foundation recommends that adults should be aiming for between 7 and 9 hours sleep every night. To help you sleep better, practicing relaxation can help your mind feel centred and allow you to embrace feelings of calm.
When you’re stressed or anxious, your body produces cortisol (the stress hormone), which causes you to feel more awake.
To reduce stress levels and create a more relaxing bedtime routine, make time for some yoga, gentle stretching or meditation. You could even do something as simple as reading a book, journaling or colouring.
2. AVOID LATE NIGHT SCROLLING
Let’s be honest, girls, we’ve all taken a tumble down the social media rabbit hole - whether it be Instagram, TikTok or YouTube.
Or perhaps the relentless tossing and turning has prompted you to pick up your phone to Google ‘how to sleep better’? Well the irony is, this could be the prime cause of your sleepless nights.
Electronic devices, such as our phones, produce blue light which can disrupt our sleep. As a result, it is recommended to avoid bright screens for two to three hours before bed. Why not swap your phone for a feel-good book or a light-hearted podcast?
3. KEEP ACTIVE
Daily exercise is one of the most effective ways to regulate your sleep pattern. This could be an early-morning cardio workout, a gentle stroll during your lunch break or some mobility exercise in the evenings.
Doing exercise releases endorphins, which give your mood a natural boost, as well as promoting melatonin production to improve your sleep.
It’s important to keep in mind that exercising in the evening can overstimulate your body, so try and avoid exercise one to two hours before you head to bed.
4. SET A BEDTIME
It may seem obvious, but if you want to fix your sleep schedule, it helps to make one first.
Choose a time to go to bed and a time to wake up and stick to it! That includes weekends or days off too. Trust us, ladies, your body will thank you for it!
A regular schedule will allow your internal clock to develop a new routine. This will make it much easier to fall asleep and wake up, meaning your body can get the rest it deserves.
5. CREATE A CALM ENVIRONMENT
Nobody likes noise or mess at the best of times, least of all at bedtime.
Research has shown a messy room can heighten feelings of stress and anxiety, which could be causing you to feel restless at nighttime. So, if you’re looking for a quick way to fix your sleep schedule, giving your room a spring clean could be the answer. Besides, a tidy room equals a tidy mind.
A quiet sleeping environment is equally as important too. Loud, distracting noises, such as your TV, phone or even where you live can make it difficult to get your full 50 winks.
We recommend trying some meditation music or white noise instead for a soothing and calming environment fit for a beauty sleep queen.
6. EAT EARLY & AVOID CAFFEINE
Did you know your diet can influence your body clock? Yes, really! Eating late can delay sleep, so we suggest eating your last meal at least two to three hours before bed to give your body enough time to digest the food.And it’s not just about when you eat, it’s about what you eat too! Heavy foods with a high-fat content take longer to digest, so try a light snack instead, particularly ones that combine carbs and protein, such as wholemeal toast.
While we all love a brew before bed, drinking caffeinated drinks - that goes for tea too - are known to stimulate your nervous system and can prevent you from being able to relax. So, if you’re not ready to ditch the coffee altogether, swap it for decaf instead. It tastes just as delicious!
7. GET COMFY
No bedtime routine is complete without some comfy-cosy loungewear. Are we right or are we right?From our ultra snug Oversized Cropped Jumper to our beautifully soft Recharge Bralet and Recharge Joggers, we have endless styles that are simply dreamy.
Our bodies do so much for us every day, so they deserve to be treated with some TLC. From meditation to setting a bedtime, these top tips on how to sleep better will ensure you get the right amount of rest from the moment your head hits the pillow.
If tiredness is affecting your day to day and you’re looking for simple ways to boost your energy levels, we’ve got you covered for that too!
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!