My Top 5 Sleep Tips

You love your sleep. We all do. But, how can I increase my quality of sleep?

These are my top 5 sleep tips to start sleeping like a baby!

  1. Start Nasal Breathing

Our bodies are designed to breathe nasally. When we breathe through our nose we increase oxygen circulation, improve the function of our diaphragm and even decrease our stress/anxiety. It’s easy to understand why these would equal better sleep. You won’t always be able to breathe nasally, especially during high intensity exercise, but, you definitely should be when sitting around and doing light activity. Start practicing! It’s a gamechanger!

2. No Screens Within 20 Minutes of Bedtime

The bright blue light that our smartphones and screens produce, is not good for our body when we are trying to sleep. Blue light blocks melatonin, which is the hormone in our body that tells us “It’s time for bed.” If we can remove blue light from our system 20 minutes before bedtime, we allow melatonin to work its way into our system and helps us fall asleep easier.

3. No Caffeine Within 7 hours of Bedtime

This is a tough one to break if you love your caffeine. However, I think it’s essential if you really want to improve your sleep. It can take 10-12 hours for it to be completely out of your system. Personally, I stop drinking caffeine around 11am each day. Having caffeine in your body while trying to sleep can have you tossing and turning all night, and have you still feeling tired in the morning.

4. Go to Bed at the Same Time Everyday!

Get into a routine. That’s what this one is all about. Your body loves to have a consistent schedule and wants to get used to a bedtime schedule. If you’re going to sleep at 11pm on Monday, 1am on Tuesday and 9pm on Wednesday, your body will hate you. Give it a schedule that you’ll be able to stick to long-term. It will definitely pay off and make it easier to get up early in the morning!

5. Make Your Bedroom as Dark and as Cold as Possible

There’s a reason that cold pillow feels so nice! The bedroom should look like a cave. If you can make your room cold and dark at night, you’ll most likely find yourself falling asleep very quickly. Personally, I love having my room at 63 degrees at night. During sleep, your core temperature is reduced by 1-2 degrees, as a way to conserve energy. Sleeping in a colder room will help you drop to that level faster, which will help you fall asleep and stay asleep.

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Published by Jonathan Valentini,

B.A. Exercise Science, Professional Strength and Conditioning Coach, Former NCAA athlete, CSCS, CSAC, CPR/AED

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