*This post is sponsored by Tomorrow Sleep, but all opinions provided are 100% my own.*
Studies show that getting good, quality sleep can improve your:
All 3 of these can be huge game changers for runners, so how do we as runners go about making sure that we are getting the quality sleep that we need? Follow these 5 Tips to Get Better Quality Sleep in order to ensure you are doing all you can.
Keep in mind that the average person needs 7-9 hours of sleep a night, but just like runners in training need more food/calories to fuel their bodies, they need more sleep too! Sleep allows your body time to rebuild, repair, and recover from the work you are doing. Runners need to aim for an extra hour a night to help with this process. That means try for 8 – 10 hours instead of 7-9.
5 Tips to Get Better Quality Sleep:
1. Stick to a Regular Schedule –
Try to go to bed and wake up close to the same time each and every day. Throwing in one or two late nights a week can really throw off your sleep patterns. Do the best you can to keep you bedtime similar each night and your alarm clock close to the same each morning.
2. Avoid Taking Any Sleep or “Nighttime” Medications –
Not only can these over-the-counter sleep aids disturb the quality of your sleep, but they can also leave you feeling off the next day.
Stick to natural sleep aids like:
– taking a warm bath/shower before bed
– making sure your room is a nice cool temperature
– scenting your room with lavender essential oils
– tossing on a pair of warm, fuzzy socks
3. Reduce Caffeine Consumption –
Caffeine is a stimulant and can make it harder for you to get good, quality sleep. Reducing caffeine can be tough to do in a world where there is a Starbucks on every corner and even one inside of your local grocery store.
Try to stick to these two rules in order to have your caffeine, and still sleep too:
Number 1 – Limit yourself to one caffeinated drink a day. This is best not only for your sleep, but also for your body for numerous reasons.
Number 2 – Cut yourself off from caffeine at least 6 hours before bed. So, if you have a 10pm bedtime to be up for work at 6am that means no caffeine at all after 4pm.
4. Shut Off the Screens –
Screen time provides your brain with constant stimulation and doesn’t allow your brain to process the signals telling it that it is time for sleep. In order to prepare your brain for bed you need to give it a rest from the screen time. At least an hour (some studies suggest closer to two hours) before bed turn off all the screens in your house. That means your TV, computer, tablet, and the screen many of us seem most attached to – your cell phone. If your cell phone is your alarm then set it an hour or two before bed, plug it in, and don’t let yourself touch it again until it goes off the next morning.
Use this screen free hour before bed to take that nice warm shower, put on your comfy pjs, and then relax with a good book.
5. Invest in a High Quality Hybrid Mattress –
A hybrid mattress is the best of both worlds – a top layer of temperature regulating memory foam and a bottom layer made from a stabilizing coil system. This means that you get it all – cool comfort and essential support. You will not believe how much better you will sleep once you have a high quality hybrid mattress like this.
Tomorrow Sleep has an amazing hybrid mattress option that can be delivered directly to your door. Use the following Tomorrow Sleep discount code – RUN100 – to save $100 off any order of $500 or more. Tomorrow Sleep discount code expires 12/31/17.
Let me know –
How much sleep do you get?
I admit I usually only get 7 hours a night, but am really trying hard to get closer to 8 when possible.
What tricks and tips do you use to help yourself fall asleep?
I take a warm shower before bed, light a scented candle, and then read for about 30 minutes to calm down a bit.