Sleep is just as important as nutrition and exercise when it comes to improving your health, workouts, and recovery.
Create a Sleep Routine
Just like waking up, your body needs time to transition to. – Try and wake up and go to sleep at the same time every day, be as consistent as you can. – Reduce caffeine use after 2 p.m. – Dim the lights 30-60 minutes before bed. Limit
Unplug from all screens 30-60 minutes before bed. – If you must use your screens, turn on the night shift on your phone, invest in a pair of blue light blocking glasses, and decrease your screen’s colour temperature using the software f.lux (for computers).
Optimize Your Sleep Environment
Keep the room as dark as possible. (E.g., cover windows, cover or dim the alarm clock, use motion-sensitive lights for night lights). – Most people sleep better in a cooler room (around 60-67 degrees). – Find what temperature works best for you.
Quick Tip: Take ten long, slow, deep breaths while lying on your back. This stimulates calmness and relaxation.