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Megan Best
Megan Best

RDN, CPT

Ten Tips for Better Sleep

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I had a client who used to come to my workout class jetlagged, after getting only 2-3 hours of sleep. Needless to say, he did not perform well in class and would often get winded quickly and need to sit down mid workout. Another client I was working with would write in the ‘what do you want to review during our session section of his check in: “any supplements that will help me sleep better.” In reality, he was drinking too much alcohol and not managing his stress and that’s what was really impacting his health.⁣

sorry to burst your bubble…

…but there is no magic pill or quick fix to help you sleep better (or eat better…or move more…). It just comes down to forming healthy habits and repeating them over…and over…and over until they become the norm. ⁣

Sleep is an essential piece of keeping our bodies healthy. It impacts your eating patterns, your ability to exercise optimally, your mood, your concentration, and poor sleep is even linked to chronic disease. ⁣⁣

If you’re having trouble sleeping, here are ten bedtime routine habits I recommend:

1. ABOVE ALL ELSE, give yourself a 7-9 hour window of sleep time. ⁣⁣
2. Eliminate blue light⁣⁣ at least 1 hour (ideally 2) before bedtime.
3. Establish a relaxing bedtime routine⁣⁣ that does not involve emails, stressed out to do lists or scrolling the gram.
4. Ensure you are sleeping in a cool, dark room⁣⁣.
5. No caffeine after 12 noon⁣⁣.
6. Move (exercise or light walking) daily⁣⁣.
7. Limit alcohol⁣⁣.
8. Go to bed and get up same time⁣⁣. The closer it is to when the sun rises and sets (yes i realize this will be unrealistic at many times of year), the better in terms of our natural circadian rhythm.
9. Get in some natural light as close to when you wake up as possible. Open the curtains, get outside, eat your breakfast in one of the brighter spots in your house.
10. Manage stress⁣⁣ (especially around bedtime).

Send this post to your most sleep deprived friend!

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