"My go-to trick for great sleep is…

Personal Training Balmain and Rozelle


SLEEP HYGIENE TIPS: CREATE AN IDEAL SLEEP ENVIRONMENT

  • Deep breathing, a quiet, dark room and a weighted blanket.

  • Eye mask, ear plugs and sleeping on my own.

  • Blue light blocking glasses on by 8:30 pm.

  • Floating and binaural beats.

  • Get a great mattress/pillow that you always feel comfortable on!

  • If you are a side sleeper use an extra pillow to help ensure I'm 100% comfortable, invest in a contoured neck pillow for this same reason.

  • Using an eye mask in addition to using blackout blinds.

  • Fan in the background.

  • A VERY COLD room with a nice blanket.

  • Dark room empty bladder, peace and quiet.

NIGHT TIME: BEHAVIOURS AND ACTIVITIES

  • Winding down to lower your heart rate is key.

  • Taking a bath every single evening and putting your mind at ease.

  • Warm shower or heating pad before bed.

  • Making sure you leave enough time for sleep and to relax for at least an hour before bed.

  • Set a reminder to yourself an hour before you want to go to bed, so you can start focusing on the things that help you get ready for quality sleep and helps you from staying up too late.

  • Of course, physical activity during the day creates the best sleep (moving in 3 planes of motion)

  • Stretch for 5 minutes right before bed.

  • Make a list of what to do the next day for your work/life responsibilities in-order to not stress about the next day.

  • Meditative breathing.

  • Meditation in-order to sleep.

  • Do not spend extended time looking at screens. You can't cut it off completely as you still need to check your phone, but don't start a show or movie after 9 pm.

PRE-BED TIPS: LOCK IN YOUR ROUTINE

  • No matter what is happening, make sure to get in the bed within the same time frame every night (8:30 - 9:00 pm).

  • Read before bed - whether it's 15 minutes or an hour, Reading helps you wind down, keeps you off the phone/electronic devices, and gives your brain an escape from the stress of my day.

  • Turning off television by 9pm and allowing you an hour for bedtime routine: shower, prep for next days activities, keeping bedroom cool and dark.

  • Start o wind down about an hour prior to bedtime. Put on pajamas, brush your teeth, wear blue light blocking glasses, and relax.

  • Put on relaxing music, lavender lotion, and grab a good book. Don't stress yourself into sleeping, relax into it.

  • Make it a point to go to bed around the same time each day - Turn on the ceiling fan, make sure the room is pitch black, spray lavender on my pillow, several deep breaths once in bed. Also make sure your phone is on SILENT and screen faced down during the night.

  • There's no trick, but rather a culmination of good bedtime rituals (no blue light at least an hour before bedtime), gratitude journaling, reading, stretching.

Personal Training Balmain and Rozelle


DAY TIME: BEHAVIORS AND ACTIVITIES

  • Waking up naturally.

  • Daily routines to ensure ability to go to bed early if you are an early riser. Morning routine is always solid and doesn't change, so going to bed early ensures I maximize my time in bed and sleep quality.

  • Reducing stress in my life and prioritizing recovery. (this includes HIIT training)

  • Avoid alcohol through the week.


SUPPLEMENT AND NUTRITION TIPS: IMPROVE SLEEP QUALITY WITH DIET

  • Eat quality carbs before bed. Limit liquid consumption.

  • Hydration, book reading, chamomile tea.

  • Turmeric based tea before bed.

  • Meal prep for the next day done, make sure to eat all my meals on time, and make sure to have the adequate time to wind down and stick to my bedtime routine stress free.

BONUS PET TIPS: GET A DOG

  • Snuggling your dog.

  • Walking the dogs about an hour before bed.