How to get BOMB sleep @ night
Get outside first thing in the morning
A morning walk is not only a fantastic way to get stagnant lymph flowing and an excellent warm-up for a workout, but getting some sunlight in your retinas right away triggers your natural circadian programming, and signals your body to produce melatonin 14-16 hours later for a healthy sleep cycle. It helps to drop your core body temperature to a place where restful sleep happens. You don’t need to be out long—even 10 minutes around the block will do.
Cut out caffeine after noon
Create a relaxing routine
It’s not so much about the hour that your head hits the pillow, but what you do before then. If your phone is the last thing you look at, or the TV, or the computer, c’mon. You know better. Try some unwind time with a book, some stretches, maybe some herbal tea, or even make a cuddle or massage routine with your partner if that’s your thang. Setting up proper wind-down time can help your muscles, mind, and brain get to a place where they’re ready to close down, and stay down, till your alarm sounds.
Don’t go to bed starving
We know that intermittent fasting is like, so hot right now, and we are big fans of utlizing this tactic when we’re cleansing, dropping 5, or when it makes sense. If you’re going to bed hungry because you ate dinner four or five hours ago, you might notice a pattern. You might wake around 3 a.m. every single night, undisturbed, just confused and struggling to reach that REM once again.
Studies show the reason for this is a blood sugar crash. Even though you are resting, your body is undergoing some major restoration, and it does require some energy to do so. When you don’t fuel your body with nutrients properly, you’ll experience a dip in blood sugar, which causes a rise in cortisol. (It’s your body’s way of sounding the alarm: “Um, hello! Please feed yourself and don’t die, thanks!”) Maybe you don’t want a hefty snack right before bed, but a tablespoon of almond butter won’t pack on major lbs, though it may give you the carbohydrates you need to maintain glucose homeostasis throughout the night.