We often spend time thinking about the day’s workout, what we are going to have for lunch, and of course…work. However, we don’t give much attention to sleep. For some of us, recovery is just grabbing a protein shake after a workout and calling it good. Sadly, that protein shake may not be helping if you only get 6 or less hours of sleep a night. So, let’s bring sleep into the “light,” if you will.
The best place to start is your primary place of rest, your bedroom. Your bed should be comfy. If you are constantly waking up in pain or complaining about your bed, it may be time for a new one. Do a quick Google search on the top sleep performance beds, and purchase one that your budget allows. From there, we look to what is around your bed. It is best to not have a TV or your cell phone in your room. You want your room to be a place of rest only. If your bedroom is where you go to search Facebook, that is what your body will think that room is for. Also, eliminating your cell phone and TV from your room will cut back on your temptation to look at screens late at night. The blue light given off by cell phones has been proven to make you more alert and wake you up. If you use your cell phone as an alarm clock, buy a digital alarm clock to use instead (yes, they still make those). Just be careful how much light the alarm clock gives off. Which leads to the next thing to limit in your bedroom – light. The best-case scenario is for your bedroom to be pitch black when you go to bed. You can do this by placing black-out curtains over your windows.
Once you have your bedroom set, routine is your best friend for a good night’s sleep. A solid night routine can look like stepping away from all screens an hour before bed, turning most of your lights off and perhaps lighting a candle to let your body know it is time to relax. From there you can read a book, journal, or drink some non-caffeinated tea (or other beverage) and reflect on your day.
Overall, aim for 8-10 solid hours of sleep per night. Get your bedroom into shape, and mess around with different nightly routines that work for you. To dive further into the scientific side of a good night’s rest and supplements that can help aid in sleep, check out the link below.