Tips for a better night sleep

Specific goals in fitness and wellness often have specific paths. Something good for gaining muscle might be bad for running a faster 5k. Sleep though is a huge part of the equation for every single one fitness goal. The harder you work the more sleep you need. If you don’t get that sleep you won’t maximize your results. You need to set aside time for it.

The problem though is that a lot of people who set aside that time still don’t sleep enough or the quality of sleep they do have isn’t sufficient. Many times this comes down to some simple changes we can make.

Morning

Wake up at the same time each day

Sleeping in seems like a good idea but try to be as consistent as possible with wake times .

Use a light alarm clock

This will be far more natural and far less jarring than a traditional alarm clock. There are ton of options. Amazon makes a light for kids that can be used as a light alarm and set each night. Same thing wih many smart bulbs. This makes it easy if you have even slightly different wake up times.

Get a dose of sunlight

Expose yourself to bright light first thing. Ideally natural light but if that’s not an option just turn on the inside lights

Coffee time

This isn’t saying drinking coffee will help your sleep. This is saying if you must crush the caff do it now so it won’t interfere with sleep.

Evening

Blue light

Either install a blue light blocker or get some blue light glasses if you have to view screens after or around sunset. Consider adding bulbs that are yellow or orange to avoid the blue light. You can get smart bulbs that will auromatically shift from white to night.

Enough of the screens

Turn off all electronics and hour or two before bed.

Evening routine

Create an evening routine of 30 minutes to an hour to help you wind down. Everyones will be different but consider quiet , low light task like reading fiction.

Electrolytes

Proper sodium levels are crucial for sleep. Make sure you replace all those electrolytes before you hit the sack.

Meditate

This should probably be done midday as well but meditation at night can help quiet the mind and help you fall asleep faster.

Black out your room

 Lights, even small ones can disturb sleep. Get out the tape, buy black out curtains, do whatever you need to do to keep your room completely dark

Bedtime

A late practice or a dinner meeting can get in the way but do what you can to get to bed at the same time each day.