In today's turbulent world, stress is like that uninvited guest that won't go away, often disrupting your sleep. But don't be afraid! You can take the stress to the curb and catch some quality Zs with a few simple tweaks.
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1. Establish a relaxing bedtime routine:
Your body isn't a robot, but it does love a good routine. Think of it like training a pet: Create a bedtime ritual to signal that it's time to wind down. Read a book, soak in a hot bath, or lie down like a lazy cat. Simply step away from screens an hour before bed, unless you like arguing with your brain about whether it's day or night.
2. Practice Mindfulness and meditation:
Mindfulness is just a fancy term for taking a chill pill. Spend a few minutes every day focusing on your breathing and ignoring the chaos around you. Apps like Headspace or Calm are great, unless you prefer to stare at blank space (which is also surprisingly effective).
3. Maintain a consistent sleep schedule:
be boring Go to bed and wake up at the same time every day. Yes, even on weekends. Think of it as your body's way of thanking you for not treating it like a yo-yo. Your well-rested future self will appreciate the sacrifice.
4. Create a pleasant sleeping environment:
Turn your bedroom into a sleep sanctuary. Keep it cool, dark and quiet. If necessary, install blackout curtains, earplugs, or a white noise machine, because nothing says “I mean business” like creating a cave. A comfortable mattress and pillows are also essential. After all, you are not a medieval peasant.
5. Limit caffeine and alcohol intake:
Caffeine and alcohol are like those friends who promise to have a good time but leave you in pieces. Remove them in the afternoon and evening. If you need a drink before bed, try herbal tea or warm milk; sure, she looks like a grandma, but she probably knew what she was doing.
6. Exercise regularly:
Exercise: the universal cure. Aim for at least 30 minutes most days. It will help you sleep like a baby, but don't go overboard right before bed unless you want to be up, replaying every awkward moment of your life.
By adding these strategies to your daily routine, you can tell stress to take a walk and sleep like a log. Who knew being kind to yourself could be so effective?
The author, Joshua Ortegon, is a certified nutrition coach and strength and conditioning coach who consults with various populations on performance, fitness nutrition and fat loss. Get Josh's staff grocery shopping list with portions and macros here for FREE.
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