Can't sleep?

Can't get to sleep or stay asleep?  You are not alone.  Thousands of people struggle with getting in their suggested 8 hours of recovery sleep.  Here are three suggestions that may help.  You don't need to try them all at once, ease into it and see how it goes.

(1) Turn off ALL electronics 30-60 minutes prior to bedtime.  Yes, television, laptops, phones, kindle, etc., use this time to wind down, prep for the next day, journal, do some deep breathing, do a brain dump of all the thoughts of "to-do's" you have on your mind.  Write them down and prioritize them for the next day. Create a nightly ritual that works best for you in creating an environment that quiets the mind and prepares you for a good night's sleep.

(2)  If you drink caffeine, cut off your intake at least 5 hours prior to bedtime.  Caffeine will stay in your system and may affect your sleep even 5-6 hours after your last sip.  

(3) Pick a bedtime and a wake up time that you can stick to 7 days a week.  It helps to regulate your body to a sleep cycle that works for you. Plan on being "in" bed for an hour longer than you want to sleep.  Most of us are "awake" at least an hour during our sleep time.  This includes the time it takes to fall asleep, which is typically 15-30 minutes and short wake up times during the night.  So, if you want to make sure you are getting 7 hours a night, make sure you schedule your bedtime and wake up time for 8 hours.  This will ensure you are getting close to that 7 hours.

Give one or all of these a try.  Pop on over to my public Facebook page @liverockfit and let me know how it's working.  I'd love to hear what you've tried, how it's working and if you have tried anything else that has worked.

Don't forget to STAY AMAZING!

Sincerely, 

Coach Pam

LIVE your best life

ROCK your passion 

FIT with purpose and intention in all you do