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Dream On! The Importance of Sleep and how to get More. Part Two – 10 Tips to Create a Routine to get you more Sleep

fitness health sleep management well-being wellness Jul 05, 2021

The topic of sleep gets most people nodding off, if only I meant that literally, as for many people the thought of a regular 7 hours or more of restful sleep would be a dream.

Read Part One of this article

As a health & fitness professional I’d place sleep higher up the list of importance over even exercise. Without good sleep you can’t even start to look at a healthy fitness program as you’ll lack energy and motivation and make poor nutrition choices and don’t have your body set to build muscle or burn fat.

Here are 10 Tips to Create a Routine to get you more Sleep...tonight!

1. No caffeine after 4:00pm

Caffeine stays in your system for up to six hours. If you’re accustomed to having a cup of tea in the evening, make sure it’s an herbal, caffeine free tea. Otherwise, you might be jittery until 10:00pm or later.

2. Stay hydrated

Dehydration can make you feel sluggish and tired when you want to be awake. You can’t go wrong with having some good old-fashioned H2O throughout the evening.

3. Decide when the workday ends

Establish a cut off time for work-related emails and phone calls so your brain hs a chance to relax and calm in the run up to bed time.

4. Avoid alcohol

Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.

5. Have a healthy dinner

Aim to have your dinner a few hours before you go to bed. Overeating or having heavy or rich meals around bedtime may lead to discomfort and indigestion.

6. Take time to Organise

Being in an organized environment will help you feel relaxed and in control. Remove clutter. Also plan your next day in advance, check your diary and write a to do list and get your clothes out for the next day so you are planned, can sleep later and don’t think about it during the night.

7. Turn off the screens

Cut off all screens at least 30 minutes before bed. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep

8. Read a book

A better alternative to looking at your phone is to read a book. Six minutes of reading can ease the tension of stress in the human body and calm your nerves.

9. Reflect on your day

Consider what worked and didn’t work today. Write down at least one thing you’re thankful for each day. This helps you appreciate your accomplishments and shape a better tomorrow, writing them down in a journal can help.

10. Take a warm bath, or hot shower, before bed

The optimal room temperature for sleep should be between 18-22 degrees. As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

Finally...Go to sleep at the same time every night

Get some help with an app, try Sleep Cycle –

Want more advise and tips on how to sleep better?
Watch the Stacked Fitness Webinar replay - You Snooze, You Don't Lose! The 7 Secrets of a restful night’s sleep revealed hosted by Elina Winnel is a leading Sleep expert and master sleep coach

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