Clean Up Your Sleep Routines!

Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP.

One of the top things that can get in the way of having a body that's FUN to live in again … is not getting enough quality sleep.

A bad night's sleep can affect the next day's mood, stress, appetite, relationships, and workout recovery … among many other things!

In keeping with my “clean it up” approach to sleep, I want to talk about simple upgrades I suggest to my clients to streamline their nighttime routine that can actually help them fall asleep faster and stay asleep longer!

Here are some science-backed tips from the National Institutes of Health:

Keep evening routines simple	Go to bed and get up at the same time every day. Bodies love having a regular daily rhythm and routine!
Avoid workouts within 2-3 hours of bedtime.	This can leave some people feeling “revved up” and makes it harder for them to fall asleep.
Don’t eat close to bedtime	... and steer clear of alcohol after dinner. Alcohol may help with falling asleep, but then people get stuck in the “light sleep” phase all night.
No afternoon/evening caffeine	Did you know it can take some people 8 hours for caffeine to clear their system?
Check those meds & herbal home remedies	Some meds (especially for coughs, colds, and allergies) contain stimulant ingredients.
Take a hot bath or shower before bed	When the body temp drops afterward, it can help with feeling increasingly sleepy
Stay away from blue light in the evening	from TV, phone, or other devices. OR ... install a blue light filter (tip: check your tablet/phone to see if there’s one already built-in).
Spruce up the bedroom.	Make sure it’s uncluttered and free from distractions – lights, noises, etc. – and that bedding is clean and comfortable. A clutter-free zone can make a surprisingly big difference in sleep quality.
Make a to-do list for tomorrow	Write down anything you’re worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don’t have to think about it anymore).

Cleaning up nighttime routines can go a LONG way toward improving sleep...

But there are things you can do earlier in the day that can help, too. Two big items:

Get some sunshine & fresh air during the day, if at all possible.
Make sure to get in intentional movement (i.e., exercise) most days of the week!

When you get a good night of sleep, it can set you up for having a great day. Plus, it’s good for your overall recovery and wellness!

Have an awesome day!

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