How your nighttime routine can help you prepare for tomorrow’s workout

The first step to beneficial sleep is the pillows and blankets you use on your bed. Not all pillows and blankets are created equal. Forget blankets for their sentimental value and use blankets for their physical value. have you know the benefits of weighted blankets include the therapeutic benefits of a massage? Those heavy blankets can make you feel well rested. Although you can be attached to your feather pillow, it’s soft but it doesn’t provide the right kinds of support. Replace it with an ergonomic memory foam pillow so that when you wake up in the morning your neck isn’t stiff after an uncomfortable night’s sleep.

2. Cut off the electronics

Most medical professionals agree that the blue light emitted by your phone and other electronic devices is keeping you up at night. That’s because blue light shuts down the production of melatonin, which you need to help you feel sleepy. If your body thinks it’s still light outside, it won’t be ready for sleep.

But there’s another reason why you shouldn’t look at your phone right before bed. Indeed, what you find on your phone, whether it’s an email or a news alert, can make you feel anxious and make your mind wander. On the nights before training, plan to relax without electronic devices for at least the last hour before bed. Go longer if you can. The more distance you can put between your relaxing mind and the outside world, the better your sleep will be.

3. Avoid alcohol

While in recent years winemakers have touted the benefits of red wine for heart health, new research shows that alcohol should be avoided at any time. While this is unlikely to stop connoisseurs of fine wine, you should listen, especially on the eve of rigorous training. This is because alcohol reduces the duration of REM sleep, which is vital for feeling rested. It is during REM that dreaming occurs, and it is also during this phase that some of the restorative processes of the body take place. Without enough REM sleep, your waking hours will be spent feeling tired and groggy. This makes the workout difficult.

4. Be consistent

The best thing you can do for your nighttime routine is to be consistent. This means turning off lights and all electronics at the same time every night and setting your alarm clock for the same time every morning. Even staying up late one night during the weekend can mess with your body clock, which is why it’s important to stick to it. You’ll train your circadian rhythm and wake up feeling rested and ready to go each morning.

5. Brighten up your day

The last thing you can do to improve your sleep time productivity is to have plenty of light during the day. It works to further strengthen your circadian rhythm so your body knows it’s experienced the wonderful daylight, and when the lights go out, melatonin production can begin.

Getting the best night’s sleep can seem like a lot of work, but once you get the rhythm down, it truly becomes second nature. Getting the right sleep is how you train to be a winner.


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Richard V. Johnson