Thank you for joining us for today’s livestream where we talked about how to improve your quality of sleep! We’ve got 7 strategies that you can try out to help improve your likelihood of getting a good night’s sleep. Sleeping well is so important for your body’s recovery so if you are having difficulty sleeping, try out these tips and let us know how you get on.

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Regular Sleep Hours: people often look at a quantity of sleep time so they’ll focus on getting 8 hours of sleep during the week, but then go to bed later on the weekends. You might go to sleep later on some nights than others. This can really throw out your circadian rhythm. During lockdown perhaps you managed to go to bed and wake up at the same time everyday.

Cut out technology in the evening: before you go to bed, stop using your smart devices as the blue light can stop you from producing melatonin. If you don’t want to cut out the devices, you can get blue light filters on prescription glasses and you can also buy blue light glasses without prescription lenses. They are available at a range of prices. Give yourself a chance to mentally unwind.

Nighttime Thinking: having a sticky note or notepad next to your bed so that you can write it down is helpful for taking your mind off something you need to remember. There’s nothing more distracting than trying to remember something you need to do the next day.

Stretching: Doing your stretches in the last 15 minutes before bed is helpful for recovery. We use a Whoop band to measure heart rate and recovery, and stretching has been something that has actively improved our recovery scores.

Room Temperature: make sure your bedroom is cool, as if the room temperature is too warm you’re going to struggle to get to sleep. Try opening the windows before bed so that you have fresh air and it’s cooler in the room.

Magnesium Supplementation: this is a supplement that can actively help you to sleep better. It’s an inexpensive supplement that you can take 20 minutes to 1 hour before bed.

Book Reading: Try reading before bed, in a good posture so that you’re not harming your neck. This can often make you feel very tired quickly, just make sure that it’s more of a relaxing book and not one that is going to scare you!

Live Q&A towards the end of the livestream.

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