There are loads of people who will tell you what works for them. I'm no different.
These are my best sleep tips, tested on a large number of athletes and non-athletes all over the world.
Top Sleep Improvement Tips
>> Use your bedroom for sleep only.
>> Use blackout curtains or another method to make your bedroom as dark as possible.
>> Keep your bedroom 2 to 3 degrees (centigrade) below the temperature of the rest of the house.
>> Turn off screens & blue light sources at least an hour before bed.
>> Turn of your phone & leave it in another room (or put it on "Do Not Disturb").
>> Avoid sleep trackers.
>> Avoid alcohol.
>> No sleeping pills.
>> Avoid caffeine after midday.
>> Develop a simple, consistent bedtime routine.
>> Don't train too late in the evening.
>> Keep a notebook & pen by the bed.
>> Consider meditating before bed.
I've created a worksheet to help you to assess which of these you have in place and which you might consider adding.
Just a quick note on other substances (Melatonin & CBD oil come to mind). I'd be very careful using any substance to try to alter or improve sleep.
At best, these may create dependency issues, meaning you won't be able to sleep without them.
At worst, anything that has a narcotic effect might well simply knock you out, similar to sleeping pills. In this case, you're not sleeping in the true sense of the word, denying yourself the healing effects of sleep.
Also, altering the chemical balance of your body should always be approached with care because there are almost always knock-on issues.
Tasks for this lesson:
1. Download the Sleep Assessment Worksheet.
2. Use the worksheet to take stock of your sleep. As always, be strict with yourself. The best results come from holding ourselves to the highest possible standard, especially when reviewing our current state or progress.