Evening Routines For Optimal Sleep

[fa icon="calendar"] Tue, Apr 18, '17 / by Heather Neff

optimal sleep.jpg
Optimal sleep is an absolute necessity for our health and most people in today's busy world are not getting enough of the stuff. How can you get better quality sleep?

While we sleep, all the magic happens; the hormones become more regulated, cortisol levels are decreased, HGH is increased, muscle growth and repair occurs, and many other processes go on during this time. That's why it's so important to get enough, good quality, optimal sleep. If falling asleep is normally the issue, you're going to want to try out these routines!


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1) Hot Bath and a Good Stretch


optimal sleep health.jpgOne of the best ways to wind down is with a hot bath. Try adding in some Epsom salts which contain magnesium and is a natural muscle relaxer. The warmth of the bath will also help soothe and relax your entire body and make the muscles more pliable for a small stretching or yoga session before bed, try this routine. I would suggest that you do your stretching right from the bed so that afterward you can just tuck yourself in and fall to sleep.

2) Strength Training Before Bed?


It sounds crazy, I know. But grabbing some weights and doing a little strength sesh before you take your shower is very beneficial for sleep quality and a high percentage of people who work out at night have no problem falling asleep afterward.

A sleep study indicated that in older adults who did weight lifting before bed had much better quality and duration of sleep. If that's not enough to sway you, other studies have shown that a night time strength routine burns more calories, gives you faster results, and also will help you feel perkier in the morning!

3) Unplug and Grab A Good Book


Does anyone read books anymore? I mean real books, made from paper, with pages that you have to grab and turn. These are the kind of books I'm talking about.

But, why can't you just read a "book" on your tablet or other smart device? Because the blue light emitted from these types of devices have been proven to suppress the production of melatonin, (that's your sleepy-time hormone in case you didn't know.)

That's why it's best to put all that electronic stuff away and grab a real book. It's relaxing to read, it's calming, quiet, and is sure to help you get optimal sleep a lot better than playing poker on your smartphone.

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Topics: health and wellness, healthy tips

Heather Neff

Written by Heather Neff

Cpt, Fitness Coach, Sports Nutrition