Daily Habits

Get More High Quality Sleep!


BY MILES FRANK

Nearly every time I consult with racers, endurance athletes, professionals and amateurs alike, consistent sleep quality is a recurring theme to feel good and let the body recover properly. Nothing beats a good night’s sleep and read on if you’re having a hard time “shutting off” and the end of the day.

Take Time After Eating

Dinnertime fluctuates and changes a great deal I’m sure but try to wait at least 2–3 hours or more after you finish dinner to when your head hits the pillow. Eating a heavy meal right before bed can often turn into restless sleep from digestion issues, so it’s best to avoid having dinner quite so late in the night.

Hydrate During the Day

You don’t want to have to get up during the night, and while proper hydration is important, try and keep the majority of your hydration to daylight hours.

Less Light at Night

I actually have eyes that are extremely sensitive to light, especially in the evenings. As much as possible, I try to stair step down to less and less light as the evening progresses. When traveling, a thin and comfortable eye mask can make all the difference in keeping the light out Tip: After dinner (or 8 p.m., whichever one is later) turn off as many lights as possible. If you’re at home, go for orange hues like a lamp or salt lamp.

Sound Down Please

While this is arguably less important than light for most, even a little background sound can distract your nerves and keep you up. A little white noise machine, fan, or calming melodies can drown out unwanted noise from your surroundings.

Hammer Solutions

It's the world's worst kept secret, but our own REM Caps is a melatonin, serotonin, and Valerian root blend that does exactly what you think it does. One or two of these little capsules, 1–2 hours before bed, is a great place to start and see how it affects your sleep. One or two Essential Mg capsules also help your muscles relax and replenish vital body stores.

If REM Caps alone aren’t getting you to sleep easily, try adding a single CBD softgel capsule in combination with 1 REM Caps. CBD helps both getting to sleep as well as staying asleep.

Stay as Cool as Possible

Finally, consider lowering your bedroom's temperature at night. Your body temperature actually decreases as you start to fall asleep, so a cooler room helps you get to sleep and lets your body recover a bit better as well.

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