Mastering the Art of Falling Asleep: Expert Tips for Better Sleep
ABSTRACT
Are you struggling to catch those elusive Z's? Dive into expert advice on enhancing your sleep routine with insights from personal trainers. Learn practical ways to unwind, unplug from technology, and optimize your bedtime habits for a restful night's sleep and increased productivity.
Keywords
Better sleep habits
Falling asleep tips
Sleep optimization
Unplugging before bed
Alcohol and sleep
Preparing for tomorrow
Bedtime routine
Pajama party for sleep
Consistent bedtime
Sleep quality improvement
Sleeping Habits / Photo: Ketut Subiyanto
Introduction
Are you having trouble falling asleep? With the start of a new year of demands, there is plenty to stress about (and I’m sure it doesn’t help your sleep). I’ve dissected a past article from Livestrong.com and picked the best ways to redefine how you hit the pillow.
UNPLUG TO RECHARGE
Even your beloved smartphones can’t go nonstop without being recharged, and your mind is no different. At least 30 minutes before bed, turn off all your devices to allow your mind time to relax and unwind. You may notice the inevitable side effect of feeling more present to enjoy the final moments of your day.
Personal Trainer Wisdom: Unfortunately, computers and phones stimulate my neurons to caffeine-like levels (even if I am tired). I often need to unhook 120 minutes before bedtime; otherwise, I’ll stare at the ceiling for an hour while trying to sleep. It took significant experimenting, and I know the boundary line varies from person to person. I have found that my personal training clients aren't much different, though.“UN-WINED”
Put down that glass of vino! “Rose all day” on weekends if you want to, but if you're going to wake up alert, focused, and productive, avoid alcohol before bed. It can lead to frequent sleep interruptions in the later half of the night as blood sugar levels spike. And those disruptions to your REM sleep can cause next-day drowsiness. Try some herbal tea to wind down instead!
Personal Trainer Wisdom: I seriously consider the effects of wine and food on my blood sugar levels….especially before bedtime. Typically, your blood sugar rises to its highest level around 2 hours after your last meal. A similar effect takes place with the consumption of alcohol, too (although often sooner due to its simple carb ability to spike the bloodstream at a quicker speed). With all this being said, the actual effects of this consumption may occur after you crash the pillow, and your body will need to respond instead of recover.PREPARE FOR TOMORROW
Take some time the night before to choose and lay out your wardrobe for the next day. Pack your bag or briefcase, and don’t forget a healthy lunch! Being prepared the night before makes mornings less hectic and gives you time to ease into your day consciously.
Personal Trainer Wisdom: I’m a man of lists. If my next day isn’t organized, I play out every scenario in my mind like a movie. Of course, my sleep is compromised with this type of brain activation! My hard rule: I don’t let anything sit on my mind. I write it down and often organize those thoughts as fast as they appear.HAVE A PAJAMA PARTY and PUT on those PJs!
Experts say that a conscious transition into “bedtime” mode helps your body and mind begin to prepare for sleep. Choose something loose-fitting, relaxed, and comfy for optimal relaxation.
Personal Trainer Wisdom: You probably wonder, “I didn’t know Michael has pajama parties!!!” I don’t, but you shouldn’t judge me if I did! I have established a routine of changing into comfy pants and a T-shirt every night to cue my relaxation time. Many of my routines are pretty routine for a good reason. Not only do they eliminate decision fatigue, but they also cue a state of comfort (especially before bedtime).STICK TO YOUR BEDTIME
Set an earlier, non-negotiable bedtime for optimal sleep. A whole night’s rest (seven to nine hours is the optimal range) gives your body time to replenish. It can help regulate your hormones, recharge your body on a cellular level, and refresh your mind. A good night’s sleep is one of the best and most scientifically proven ways to enhance our mood, energy, and productivity.
Personal Trainer Wisdom: The body is a creature of routine and depends on its circadian rhythm to reach its most optimal self (homeostasis). It wants to predict your eating and sleeping schedules to efficiently and effectively handle the influx of fuel or recovery time. While it’s important to sleep the most appropriate number of hours, the consistency of your bedtime schedule will also determine its effectiveness. So, most nights, sticking to my bedtime at 11 or 11:30 has been just as crucial as my sleep length.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
