On your journey to your best body possible, getting enough high quality sleep each & every night is a MUST!
I'm not a "sleep expert" (if those exist) but I know of some useful tips that can help you improve your sleep hygiene if it's currently lacking.
Here they are:
1) Do not consume caffeine close to bed (I'd use 8 hours out from bed as my hard cutoff point)
2) Keep sleep & wake times consistent (+/- 30 minutes to give you a 1 hour leeway total)
3) Do not engage in stimulating activities immediately before bed (Ex: don't be blaring hype music in your AirPods 15 minutes before you try to fall asleep)
4) Reduce blue light exposure before bed (If you must partake, start using blue light blockers 2 hours out from bedtime)
5) Seek out light (especially sunlight) exposure during the day
6) Experiment with supplementation (I'm not going to comment on anything specific because it's beyond my scope and there seems to be a lot of variance among individuals)
7) Sleep at your preferred temperature (not too hot, not too cold)
8) Blackout curtains...get them
9) Watch what you eat before bed (Perhaps take some notes on how you sleep after trialing certain food choices/meal options in the pre-sleep window...play around with the timing of these meals as well to see what tends to work best for YOU)
10) Curb your liquid consumption in the pre-sleep window (duh)
11) Do something relaxing before bed (such as read a book) so your mind isn't racing when you attempt to fall asleep
12) Make sure your mattress & pillows are high quality...this is WORTH the investment
13) EXERCISE (If you're reading this, I'm assuming you already are but it's still worth noting)
I'm not a "sleep expert" (if those exist) but I know of some useful tips that can help you improve your sleep hygiene if it's currently lacking.
Here they are:
1) Do not consume caffeine close to bed (I'd use 8 hours out from bed as my hard cutoff point)
2) Keep sleep & wake times consistent (+/- 30 minutes to give you a 1 hour leeway total)
3) Do not engage in stimulating activities immediately before bed (Ex: don't be blaring hype music in your AirPods 15 minutes before you try to fall asleep)
4) Reduce blue light exposure before bed (If you must partake, start using blue light blockers 2 hours out from bedtime)
5) Seek out light (especially sunlight) exposure during the day
6) Experiment with supplementation (I'm not going to comment on anything specific because it's beyond my scope and there seems to be a lot of variance among individuals)
7) Sleep at your preferred temperature (not too hot, not too cold)
8) Blackout curtains...get them
9) Watch what you eat before bed (Perhaps take some notes on how you sleep after trialing certain food choices/meal options in the pre-sleep window...play around with the timing of these meals as well to see what tends to work best for YOU)
10) Curb your liquid consumption in the pre-sleep window (duh)
11) Do something relaxing before bed (such as read a book) so your mind isn't racing when you attempt to fall asleep
12) Make sure your mattress & pillows are high quality...this is WORTH the investment
13) EXERCISE (If you're reading this, I'm assuming you already are but it's still worth noting)
