As important as sleep is, most of us are not getting enough of it and the amount we are getting is not the least bit recuperative. I’m guilty of it myself, staying up watching my favorite show Family Guy. The reason for this is generally a lack of proper sleep hygiene. Sleep hygiene is basically a variety of different practices/routines/rituals that are necessary to have normal, quality nighttime sleep and full daytime alertness. It’s what you do to signal to your body that it’s time to break the connection to the stress of the day and get ready to go to sleep.
Having a proper sleep hygiene routine can do wonders for promoting restful sleep. If sleep is currently evading you, here are a few tips you can try:
Tip #1: Get the Right Tools – Just like you need gear to work out, you need good gear to sleep too! One recommendation is if you haven’t changed out your pillows in the last year, do so. Also, cover the pillow with a hypo-allergenic cover before putting your pillow case over it. Other tools you’ll need are a comfy set of sheets.
Tip #2: Drop Your Body Temperature – Best way to do this is to take a wonderfully hot shower or bath before bed. Studies have shown that the drop in body temperature after you get out of the shower/bath helps promote a feeling of sleepiness.
Tip #3: Sip a Little Tea – Chamomile tea is great for preparing your body to rest. Try adding some milk and honey as both ingredients contain tryptophan, a substance that promotes sleep.
Tip #4: Write It and Release It – If you incorporate journaling into your sleep hygiene, you’ll find it’s easier to keep up the habit. It’s also helpful in promoting sleep because it allows you to write down your stressors and thoughts for the day and release it for the evening. Recommend you keep it right in your night stand for easy access. Write down what you ate for that day as well, so you can see what foods affect you in what way.
Tip #5: Select a Wind Down Activity – As much as I enjoy watching CNN, the bright lights, sound, complete stupidity from Donald Trump speaking are generally not great for promoting sleep or democracy (let’s leave that for another article) But if you must have it on, try turning down the volume and setting the timer so it turns off after 45 minutes. Another alternative is to read a book (I have a really great one available on my website, Shameless plug). Literally, curl up in your bed, open your book and read yourself to sleep.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit www.chicagofit4life.com