Here are some out of the box tips to consider working into your sleep routine to wind down, relax, and promote high quality sleep. Try one or all!
Sleep Schedule
Be as consistent as possible with your sleep schedule. This will regulate your body’s internal clock.
If you’re frequently having trouble falling asleep, try waking up an hour earlier than you typically do for several days.
Wind Down Time & Body Temperature
Give yourself 30-60 minutes to wind down with activities like reading, stretching, or taking a hot bath/shower before bed.
Heat exposure will trigger your body to reduce its core temperature, which can improve sleep onset and deep sleep cycles.
Optimize Sleep Environment
The ideal bedroom temperature is generally around 65 degrees.
Invest in a white noise machine as this can mask out other sounds that might otherwise disturb sleep.
Relieve Tension
Lay on your bedroom floor and elevate your feet on the bed for at least 10 minutes. This will take some load off your circulatory system.
Or roll on a massage ball in tense areas for 15-30 minutes. This can relieve stress, muscle tension, and increase blood flow.
Daily Activity
One of the most significant factors in longevity and overall health is daily activity. If you are able, find time to be active. Walk, run, bike, lift weights, play a sport, sauna - anything you can do to get moving and/or sweat. Shoot for at least 30 minutes. The more the better!
