7 Simple Steps for Snoozing

The perfect night’s sleep is everyone’s dream, but few actually achieve it on a regular basis. These simple steps could be the key to your perfect night’s sleep.

1. A bedtime ritual is key to winding down. Get in the habit of doing the same activities 30 minutes before you climb into bed.  A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation.  Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

2. Eat Right.  Focus on protein and veggies. Avoid simple carbohydrates like processed foods such as cookies, cakes, candy, crackers. Don’t eat anything two hours before bedtime. Giving your body a break from the work of digestion will allow it to do the work it is designed to do while you sleep instead. 

3. Lay off the caffeine. Avoiding stimulants like tobacco, coffee, alcohol, and sugar, particularly in the afternoon and evening. I know, sounds like it's impossible...but it's not. Suffer through the sleep deprivation for the day, and sleep more soundly the next night.

4. Take your Supplements. Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement in the morning along with vitamin C is sleep insurance. I also use a calcium/magnesium supplement, ZMA, to help relax any tense muscles. Cr8 Fitness carries ZMA to help you out even more. 

5. Drink Plenty of water. This sounds counter productive to sleep. Drinking at least 1/2 your body weight in water each day will help you body to function best. Since we're talking about sleep here, drink most of that water during the day and not right before you try to sleep 8 hours straight. A dose of helpful herbs can be found in a cup of chamomile tea. This hot tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.

6. Expend energy - Don't skip your workouts. Training at Cr8 Fitness produce endorphins. These endorphins are those feel good hormones that boost your self esteem. They also help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.

7. Make your bedroom a quiet place. Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Bottom line, ask yourself is staying up late to do whatever you need to do, really worth it? Are these expectations you have of yourself necessary or even important to you? If not, it's time to let go. Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.

Coach Nancy

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