1. Make your bedroom your sanctuary. Keep your bedroom neat and quiet so you feel calm upon entering. Your bedroom needs to be a getaway from the stress of the day. When a TV is on, even if you aren’t watching it, the light output feels almost as great as the sun. This confuses your body and makes it hard to “shut down” even after you’ve turned off the screen.
* If you have a TV or a home office in your bedroom, it will interfere with your ability to go to sleep. Move the television out of the bedroom or at the very least, try placing a sheet over it so you’re not tempted to watch it before bed.
2. Keep your room dark. Your body is designed to sleep when it’s dark. If you’re not used to this, try it for a while anyway. Children are used to sleeping with a light on but you’ll soon realize that it’s a huge distraction in getting to sleep. Pull the curtains closed, turn off all the lights, shut your door, then sleep like you’re hibernating!
* Many stores sell “blackout” curtains that block out the sunlight so the room remains dark. Consider using these curtains to fully darken the room.
3. Exercise during the day. Exercising during the day releases stress hormones to help you feel more relaxed. Most forms of exercise will pep you up and give you more energy immediately afterwards so make sure you exercise well ahead of bedtime.
One of the first things I hear from a new member at TFW Mahopac is “I’ve been sleeping like a rock since I started working out here”.
* The energy you receive from daytime exercise will give you more restful nights because your body will be less stressed and more relaxed. You’ll be giving your body a total makeover!
* Try to plan your exercise routine either in the morning or late afternoon early evening.
4. Make yourself a bedtime routine. This doesn’t only work with kids. If you get in the habit of going to bed at a certain time, your body will expect to be sleeping. I recommend decaffeinated Sleepy Time or Chamomile Tea
* Create a bedtime routine that involves things that make you tired, such as soft music, a warm shower, light reading material, or journaling.
* Television stimulates the mind too much, which can cause difficulty sleeping. Try recording your favorite nighttime TV shows to watch the next day, rather than staying up late.
5. Leave daytime stress outside. In order to rest, you’ll want to put aside things that keep your mind whirling. By keeping a calendar of things to do the next day, you can put your mind to rest.
* Make sure you’ve dealt with all the questions that keep you awake – what bills need to be paid, what time the doctor appointment is, and so on, before you lay down. This frees you up for sleep.
Once you’ve learned to rest well at night, you’ll experience a huge improvement in your quality of life. No more yawning through the mornings and the groggy, grumpy you will be replaced with an energetic person ready to take on life.
So what are you waiting for? Start a relaxing bedtime routine tonight and wake up feeling refreshed tomorrow!
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Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.