Running made me curious about sleep. As a Mom with full-time job, early mornings are the only times that I know for sure I'll be able to get a workout in. The early wake up call was cutting into my sleep, so I needed to figure out a better sleep routine. I can tell a huge difference in everything in life (mood, work, parenting, running, etc.) based on how much sleep I get. Most folks need at least 7-8 hours of sleep. The only way I can get that amount of sleep is if the lights are out by 9-9:30PM.
I love this Rich Roll podcast interview with Shawn Stevenson https://www.richroll.com/podcast/shawn-stephenson-sleep-smarter/
His book is also a great read.
I will go as far as to say, that interview changed my life. Here are some of the key takeaways if you don't have time to listen to the conversation.
The quality of sleep you get tonight depends on what you did during the day. Waking up early and being exposed to sunlight early in the morning (best time is usually between 6-8AM) sets your circadian rhythm so that you're naturally awake during the day when it's light out and and tired when it gets dark.
Set a bedtime routine. Mine is simple- about 2 hrs before bedtime, I make some herbal tea. It's usually reishi mushroom tea. I like this one from Four Sigmatic https://us.foursigmatic.com/products/instant-reishi Then I go upstairs and read with my kids for about an hour with ice packs on my knees and ankles. I try not to look at anything with a screen about an hour before bedtime.
I don't use this much anymore unless my muscles are sore, but when I first started "sleep training" myself, I would spray on a topical magnesium for relaxation minutes before going to bed. Ease Magnesium is great because it's non-sticky and doesn't itch.
Make sure it's not too hot in your room. An increase in core body temperature can disturb your sleep. If you find yourself waking up in the middle of the night, it might make sense to turn down the thermostat. If you have a warm body, but cold feet, you can wear socks to bed.
Watch your caffeine intake. For me, I can't have any caffeine past noon. I just drink kombucha first thing in the morning and then a coffee after my workout.
Don't eat right before bed. If you are starving and need a snack, go for a high protein, low carb snack to prevent a big insulin spike.
Don't exercise at night. This can cause elevated cortisol levels, making it harder for you to fall asleep.
Don't drink alcohol right before bed. Alcohol disrupts REM sleep.
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