The experts agree, these five principles are universally common amongst great sleepers:
1. Keep your sleep-wake schedule consistent.
Wake at roughly the same time each day (including weekends) and hit the sack around the same time each evening. If your first response is no way – we urge you to reconsider.
2. Use a pre-sleep ritual.
About 30 to 60 minutes before going to bed, get into wind-down mode. Turn off screens. Dim the lights. Relax with a bath, stretching, or time with a book. By doing the same behaviors each evening, you’ll train your brain to know it’s bedtime. Think about some of the habits you’ll have to adjust – when you set your alarm for the next day – it should be done earlier in the night to avoid being on your phone.
3. Avoid high-calorie evening meals.
Consume moderately sized meals no later than 3 hours before bedtime. Eat meals higher in carbohydrates and protein rather than high-fat meals, which can worsen sleep quality in some people. A go-to after-dinner snack might include a low-fat high-protein greek yogurt with fruit.
4. Avoid energizing exercise in the evening.
Schedule weight lifting and intense cardio earlier in the day. Closer to bedtime, opt for calming, gentle movements like walking or slow yoga. This could be why our last group class at CrossFit Torque is at 6pm, to allow you time to get home and settle before bedtime!
5. Keep your room dark.
If possible, make your bedroom as dark as possible or consider wearing a sleep mask. Reducing interference from street lights or other lights in your environment is the goal, since the light can inhibit melatonin.
Try one, try them all. Let us know how it goes – we love sleep and want our members to get the best sleep possible!