Brampton: 220 Wexford Road Unit 2 Brampton, ON L6Z-4N7
Ph: (905) 840-WELL Fax: (905) 840 -LIFE
www.drjustineblainey.com
Source: Foursigmatic.com
Top 10 Ways to Sleep Better
NOTHING is more important for your health and your gains in the gym than sleep.
Following these tips will help!
1) Get to bed earlier
Go to bed by 10:30 or 11pm. Ideally you should be going to bed with the moon and rising with the sun. Since that’s not going to happen for most of us, try to come as close as you can.
2) Cut the lights after 8pm
Bright, Yankee Stadium-like lights in the house will keep you stimulated and awake longer. Use the dimmer switch or light some candles after dark. Put the computer and cell phone away for the night.
3) Read a book
It has to be something non stimulating, (that won’t get your mind racing with ideas etc.) like fiction or an autobiography. No training or biz or motivational books.
And not on a screen. A real book.
4) Take an ice bath or shower
Taking an ice cold bath or shower before bed lowers your body temperature, which helps you get to sleep. It is not a comfortable experience, but it works.
5) Train earlier in the day
If you have trouble sleeping you should train before 3pm. Training later seems to keep the majority of people with sleep issues up all night.
6) Get some sun
Get 20-30 minutes of sunlight each day. This will help improve your natural melatonin production. Even being outside in natural light during the makes a difference.
7) Get rid of the TV
The bedroom is for sleeping. Get rid of it.
8) Remove the electronics
You want to have as few electronic devices as possible in the bedroom. This means computers, cell phones, alarm clocks, stereos etc. They should all be somewhere else, or at least unplugged for the night.
9) Eat earlier
Try not to eat too close to bedtime. Experiment with different timing and see what works best for you. 2 hours in between a last meal and bed time works well for many.
10) Eat carbs at night
I prescribe that you eat a large amount of starchy carbs at night. One of the main reasons for this is that you will sleep better.
Get Better Sleep! Wake Up Energized!
Advanced talk – Monday, November 12th
