Sleep is one of the most important aspects of a healthy mind, body, and soul. It’s one of those things that in the moment it doesn’t seem like a big deal and then all of the sudden you feel like you’ve been hit by a bus. I need a minimum of 7 hours of sleep at night or else I’m grouchy and unmotivated. Not only does a lack of sleep affect you emotionally but it also has an affect on your immune system, eating habits, and mental clarity. With everything going on in the world right now, you should be doing everything you can to stay healthy which starts with a good night's sleep.
Oftentimes I struggle with falling asleep and staying asleep which is extremely frustrating and leaves me desperate to find some helpful remedies. There’s few that actually work but the ones that do have really had a positive impact. I’d say one of the most helpful tips I can give you to start out with is decreasing your screen time before bed, at least by 30 minutes. I know mindlessly scrolling is a common nighttime activity, but one post leads to another and next thing you know it’s 2am and you’re watching animal videos on Instagram. Putting my phone up one to two hours before bed helps prepare my body for rest. Don’t get me wrong I still enjoy a good episode or two of New Girl before bed, but keeping the tv separate from my bedroom and not having a small screen three inches away from my face helps my mind wind down for the night. There are plenty of small adjustments you can make at home to improve your sleep as well as natural supplements and homemade concoctions. Below is my personal Nighttime Routine that I hope can be just as beneficial for you as it is for me!
Nighttime Routine for the Best Sleep
Set your alarm, turn your phone to vibrate, and set it FACE DOWN (even the smallest amount of light like a lit up screen can disrupt sleep) across the room so you won’t be tempted to grab it while laying down.
Tea about 1 hour before bed. Four Sigmatic Reishi Elixir is known for its calming properties and is one of my favorites. Single packets and full boxes are sold at all Fit Bar locations and feel free to ask a crew member for a run down of all Reishi benefits along with the other three Elixir’s!
1-2 Cured Nutrition ZEN capsules 1 hour before bed. You can find these capsules for sale at all Fit Bar Locations also!
Stretch before getting into bed to help with restlessness (even just two minutes of stretching can be helpful).
Read a book or journal in bed.
Rub high quality and unscented (some fragrance can be too strong for sleep) CBD lotion on your neck and the soles of your feet right before turning the lights off. I have found this helps tremendously with staying asleep during the night.
Tag us on Instagram @fitbarcafe with your own personal remedies to improve sleep or email us at live@fitbarcafe.com with any questions or comments!
Coach Liv, Pn1
