Photo courtesy of cnn.com
As a mama of twin one year olds, a business owner, and a fitness lover, adequate sleep is an absolute CRITICAL component in my routine. But easier said than done, right? With two teething kiddos, late nights getting caught up on work, and just trying to fit all my daily “to do’s” in before bed, I have often caught my sleep taking a major hit.
The last handful of months I have shifted my focus to creating a pre-bed routine that will support the best sleep possible, even if it is for less hours than this mama would like!
Whether you’re a parent of littles yourself, or just simply need some better sleep hygiene, I encourage you to try some of the suggestions in this list and see what they can do for you and your sleep + recovery!
- Get outside during daylight hours.
Especially this last year - so many of us have spent more time indoors than ever. Getting outside and into the sunshine helps your body keep its circadian rhythm in check. Bonus points if this outdoor time involves physical activity! Which leads me to my next point…
Photo courtesy of huffpost.com
2. Get a workout in!
I am sure I am preaching to the choir with this one, but getting in physical exercise during the day helps improve sleep and reduces symptoms of insomnia. Just make sure you get your workout in at a time that supports your sleep schedule - for some, working out too late in the day may make sleep more difficult, as exercise stimulates the body.
3. Create a consistent routine
Parents of little ones know that creating a consistent bedtime routine helps their kids get to sleep faster and easier. This is true for adults too! Start a pre-bedtime routine to signal to your brain that it’s time to wind down for the day. This can include numerous things, but here is what my personal routine includes!
- Having a consistent bed time / wake time (yes, even on weekends!).
- Turn TV / bright lights off an hour before bed.
- No liquids (with the exception of #5, which I will get to in a minute) within 2 hours of bed.
- Write out a To-Do List for the next day, so it’s not circling around in my head as I try to fall asleep.
- Lay out workout clothes for the following morning.
- Take a hot shower.
- Do my skincare routine, brush teeth.
- Read for 10-20 minutes.
- Set thermostat to cool, completely black out the room, and turn on sound machine.
Photo courtesy of johnryanbydesign.co.uk
4. Block out blue light in the evening.
Y’all knew this one was coming. Blue light loves to ruin our sleep. Much to my first point - our brains have a natural clock that is based off of light/darkness. Blue light throws our circadian rhythm for a loop, and too much exposure before bed time can trick your brain into thinking it is “awake time”.
I know firsthand how difficult it is to cut out ALL blue light in the evenings (this is my chance to catch up on work after the kids have gone to bed - and work includes phones and a computer!), BUT there are things you can do to help. Wearing blue light glasses, installing apps that block blue light on your phone/computer, etc are great ways to lessen the impact of blue light in the evenings.
5. Use a sleep aiding supplement - like DREAMAID GO!
I started using the new DREAMAID GO packets as soon as they were released, and I have been hooked ever since. I have consistently been falling asleep faster, staying asleep, and just overall getting better sleep (proven by my FitBit sleep scores each morning!), and I couldn’t be happier with these results. I have been getting my first EVER “90”s with my FitBit sleep score, and I know that is no coincidence.
Best of all, it tastes great and I actually look forward to drinking it. I drink it about 30 minutes before bed (once I am done with my shower) and usually mix it with about 4oz warm water, although it is great cold too! It tastes like an herby orange tea - so delicious!
What other sleep suggestions would you add to this list? What works personally for you? I’d love for you to share in the comments below!
- Molly Tilove @mollyeledge
Written by travel blogger Tiffany Ammerman • Images courtesy of: @crossfitonevalley & @jakehoneycuttphoto
We all know that going to the gym to stay active and fit is super important for our physical and emotional well-being, but many of us forget about the potential for picking up illnesses in communal spaces like the local CrossFit box or the community yoga studio. During your next sweat session consider some of these immunity boosting tips to keep your future trips to the gym germ-free.
1. Drink Immunity Boosting Drinks
Often forgotten, drinking immunity boosting drinks such as turmeric shots, IMMUNITYAID, or apple cider vinegar can give your body the extra line of defense it needs to keep you nice and healthy while you’re working out. Helping to deliver an extra boost to your immune system, turmeric is also a good anti-inflammatory and antioxidant, helping you recover from your workouts faster! The last thing you want is to have a bad cough that derails your PR attempts. Taking care of your body from the inside out is the first step to whole-body wellness.
2. Wipe Down Your Equipment
Whether you’re working with kettlebells or a yoga block, wiping down your equipment with an alcohol based sanitizer is a must. Forgetting can be easy when you’re leaving your CrossFit class in a post-WOD haze but cleaning your equipment is not only good for you, it’s also respectful to others who use the same wall balls and dumbbells. Germs can really proliferate on unclean equipment surfaces causing an illness to spread quickly through your local fitness center. Help keep sickness at bay by cleaning your (or other’s) gym equipment!
3. Drink Plenty of Water
We all know that drinking water is key to enhance your athletic performance but being well hydrated can also help your body in it’s defense against illnesses. Having a hydrated body can keep toxins from building up as well as assist in moving oxygen to your cells which could help with keeping your immune system functioning properly.
4. Don’t Come to Class If You’re Sick
Thinking a good sweat session is going to kick your cold? Staying home when you’re sick can greatly reduce how many people you pass it to as well as your recovery time. Your body needs rest to fight off those germs and giving it something else to repair will only increase the time that you’re ill. Take the day off! Everyone, including your body, will thank you.
5. Take Care of Your Own Equipment
Washing your own wrist wraps, yoga mat, knee sleeves and weight belt will keep you and your gym bag healthy and clean. So next time you’re finishing up a workout, throw your stuff in the washing machine rather than in the back of your car. Not only will it keep nasty things such as staph from growing on your equipment, but it’ll smell better, too.
CONCLUSION
Next time you’re at your local gym, try to take some of these tips along to help with keeping illnesses from taking root in your workout community. Not only will your fellow athletes be happy and healthy but so will you!
Cover image: Delanie, Gracie, Tiffany & Alexis Wade: @dwade556 | @gracie9421 | @alexis_wade99
Last image: Chase Hill | @chill_365
About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.
> > > Live well.