Show me someone who doesn’t sleep, and I will show you someone who doesn’t get results.  Proper sleep is the key to to your health and to achieving fitness goals.

Most people have it wrong in saying that the work you put in is the most important. Rather, your recovery is even more important to your success.  When we sleep, our bodies burn fat, build muscle, and recover. Sleep also improves cortisol levels, insulin sensitivity, and increases overall energy.

And if you’re anything like me, good sleep doesn’t come naturally. Cultivating quality sleep is something that I’ve mastered. Here are 4 of my personally curated sleep bio-hack tips to help you slip into slumber effortlessly.

  1. Create a Nighttime Routine – Have a bedtime set in place and build your routine around that time.  Ideally, your bedtime should be around 10pm as your body’s natural sleep/wake cycles recognizes the hours between 10pm and 12am as the most restorative and healing.  If you choose your bedtime to be 10pm, you should start the process of getting ready for bed around 9pm.
  2. Consider a good CBD Oil –  If more restful sleep is your goal, now is the perfect time to think about adding CBD oil to your nightly regimen. You’ll be in dreamland faster than you can say, “I can’t sleep.” Nervous? Not to fret, cannabidiol, also known as CBD, is one of the components of the cannabis plant, but it does not contain THC and there is no psychoactive compound associated with CBD.  It does, however, relax the nervous system AND aid in recovery which can lead to more restful, quality sleep. Try Flock  Goods Flock All Night Tincture which also contains melatonin helping regulate your sleep cycle.
  3. Guided Sleep Meditation – Meditation for sleep is a specific, guided experience that offers a natural sleep aid all on its own, allowing us to let go of the day—everything that’s happened and everything that’s been said — so that we can rest the mind while simultaneously resting the body. In scientific terms, meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep. “Calm” is an an amazing sleep and meditation app available on iTunes and android.  The best part is, they have sleep meditation bedtime stories.
  4. Blue Blockers – Blue blockers are essential for anyone who works off of their smartphone or tablet in the evening hours.  While I would love to say, just shut off electronics a half hour prior to slumber, sometimes it’s not realistic for us when we are organizing our calendar for the next day, or, setting our alarm. You CAN, however, invest in a good pair of blue blockers.  Blue blockers are tinted glasses that block out the blue light which can cause digital eye strain and impaired sleep. Blue light pollution is a real thing that is starting to affect all ages.  If you get headaches, blurry vision, and restless sleep then you probably deal with blue light pollution. Where them 90 minutes before sleep to take additional stress and strain off of you eyes and nervous system that may be keeping you up at night.

The power of natural supplements and properly destressing is the key to lasting, restful sleep – not using prescription or over the counter sleep aids to no avail. So snuggle down, make yourself comfortable, and get ready for the quality sleep that awaits you.