Are You Having Trouble Getting Enough Sleep? Check out the following hacks to improve your sleep health!
Lay a Foundation:
- Establish a routine
-For when you awake
-For when you exercise
-For when you eat
-For when you sleep
- Set a bedtime and stick to it
- Make your bedroom a cozy and inviting place
- Make your bed
- Keep linens clean and smelling fresh
- Make sure you are eating enough and according to needs
- Make sure your recovery nutrition is on point
First Thing in the Morning:
- Refrain from hitting the snooze button and get up when your alarm goes off
- Get outside and catch a bit of Vitamin D for 20-30 minutes
-Drink your coffee or pre-workout outside
-If it’s not sunny, consider purchasing a sun lamp
- Have a plan in place the night before so you can hold yourself accountable
- Exercise (inside or outside)
Throughout the Day:
- Take a 20-30 minute walk outside to get in some vitamin D
- Refrain from caffeine intake after 2pm
- Pay attention to your caffeine intake and keep it at or below the RDA of 400mg (1)
- Find ways to manage Stress
-Meditate (headspace, calm, etc.)
-Yoga
-Deep (intentional) breathing
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60-120 Minutes Before Bed:
- Have your last meal
- Take a hot shower
- Consider including natural supplements
- Magnesium, melatonin, valerian root,ginkobiloba, L-theanine (1)
- Passionflower or chamomile tea
- Limit blue light exposure
-Turn off the phone, ipad, laptop and television
- Read a book
-Kindle has a dark light feature
- Meditate
-Deep (intentional) breathing
-Use a relaxation app
-Headspace, calm, etc.
- Play relaxing music
- Get in bed on time
- Make sure you are in bed long enough to get 7-8hourssleep
In Bed:
- Keep the room dark and cool
- Use lavender aromas
- Use a relaxation app
- Headspace, calm, etc.
- Use Ear Plugs
- Regular cheapo ear plugs, or more advanced like Bose
- Keep white noise in the background
- Use a fan, relaxing music, a sleep app.
Reference:
1) Nawrot, P., Jordan, S., Eastwood, J., Rotstein, J., Hugenholtz, A., Feeley, M. (2003). Effects of caffeine on human health. Food Addit Contam,20(1), 1-30.
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