Maximizing Quality Sleep to Balance Your Hormones and Decrease Anxiety
Do you ever fall asleep in front of your TV or Laptop? Do you use your phone in bed before you fall asleep? Do you wake up feeling unrested?
Recently, Tim Ferris interviewed LeBron James and his trainer, Mike Mancias, to find out what LeBron’s training and recovery looks like. LeBron’s trainer listed high quality sleep as the most important recovery tool and the highest priority in post game recovery. He makes sure everything in his room is controlled to set the best environment for quality sleep. This includes limiting blue light exposure, black out curtains, cool temperatures and going to sleep at approximately the same time every night. He also uses the “Calm” app, particularly the “Rain on Leaves” track to fall asleep. LeBron sleeps for 8-10 hours per night as well as having a nap. He states that there is nothing more important to recovery than optimal REM sleep for emotional and physical recovery.
To improve your sleep quality you can try the following sleep hacks:
- Caffeine- Try to limit your caffeine intake to before 4pm
- Switch off your electronic devices 1 hour before bed to avoid blue light exposure
- Practice Gratitude- Write down 3 things you are grateful for. You can also write down anything on your to do list for the following day. Putting them on paper will help get them off your mind so you can fall asleep.
- Use black out curtains and keep your room around 67 degrees F. Sleeping in a dark, cool room with clean sheet has been proven to help increase restorative sleep.
- White noise/sleep apps- I personally use the calm app from time to time when I’m really having trouble getting to sleep. They have a variety of meditations for sleep as well as white noise.
If you would like to learn more about how Massage Therapy, NuCalm Performance and Infrared Sauna can help improve your sleep and decrease anxiety, please call us at 613-680-7966!