Sleep is one of the most overlooked aspects of recovery. Recently, I’ve been prioritizing my sleep and it has been an absolute gamechanger! Not only do I recover faster from training, but I also feel better throughout the day.
Here are 6 tips to improve your sleep:
1. Sleep enough, but not too much. There is a “sweet spot” that your body will feel the most rested. It may take some trial and error to find the amount of hours that feels best for you, but its usually between 7-9 hours for adults.
2. Reduce caffeine and alcohol consumption in the afternoon/near bedtime (or avoid it completely). Studies show that both of these can negatively impact your quality of sleep, especially when consumed closer to bedtime.
3. Reduce blue light exposure from screens at least 1 hour before bedtime. Blue light affects our bodies ability to secrete melatonin, which plays a large role in sleep.
4. Follow a sleep schedule. Our bodies thrive on routine, so setting regular wake and sleep times may help improve your sleep.
5. Create an optimal environment. Make sure your room is a cool temperature, lights are off, and there is only white noise (or no noise).
6. Keep work and scrolling out of bed. This helps your brain recognize the bed as a place to relax and sleep, and also reduces blue light exposure.
7. De-stress with gentle movement. Here are some of our favorite ways to unwind with movement:
Yoga For Sleep
Wind Down Flow
Relaxed (Mobility Flow)
Start Winding Down
This list may seem overwhelming, so start off with one tip! Once it becomes a consistent part of your routine, add one more in.