This stand alone episode isn't just to help you in the lead up to both the switch off series and wind down series, but it can also just be great to learn some ways in which we can improve our recovery and sleep in general going forward. Take a quick listen to see if there are any here which you might not of thought of before, or could perhaps improve upon.
The full list is:
1) Set a caffein curfew – I choose 4pm, as caffein has been shown to stay in our system for several hours and can make the wind down process much more difficult.
2) Don’t eat to late if possible – I set myself no food after 8.30pm-9pm, as when our body is trying to break down and digest food, its not allowing ourselves to repair and recover effectively.
3) Try to limit your liquid consumption after 9.30-10pm - We all know what a night feels like when we are constantly making our way to the toilet, this can interrupt our vital sleeping patterns, and limit us entering those valuable deep sleeps.
4) Set a white light curfew – White light is the artificial light that comes from Tvs, tablets, computers and phones that signals to our brain that the sun is still up and can keep us awake. Now I understand this could sound hypocritical as im asking you to play this podcast from a device. But simply pressing play and locking your phone or closing your screen limits your exposure, and is going to be so much better than watching a bright screen up until its time to sleep.
5) Taking a supplement like a ZMA or CBD – ZMA is a popular night time supplement that delivers you magnesium and Zinc that helps stimulate relaxation in the body, and can have a great effects on a wind down. CBD is the non-psychoactive elements of Cannabis that’s being proven to reduce anxiety and help people relax.
6) Have a note pad and pencil nearby – Sometimes it can help clear the mind to write down whatever’s on your mind before bed. During these sessions a thought might come to you of something you need to do tomorrow or an idea, you don’t want to forget that, and you don’t want to interrupt your windown, so just write it down, and get to it tomorrow, leaving a clear mind tonight.
7) Lower your temperature – Cracking a window an hour before you go to bed, taking a warm shower, use a fan or switch to a thinner duvet if you tend to get hot a night. Our bodies temperature decreases during sleep and a cool room will help you settle into and maintain sleep throughout the night.
8) Limit your disruptions – For those more sensitive sleepers – earplugs and eye-masks can help you miss those interrupting noises or an early morning sun rise.
9) Brief stretch – A light stretch not only signals to the body its wind down time. But often we can hold a lot of tension in the body in our tight muscles, and learning to stretch off the tightest areas and biggest offenders can do wonders for our sleeping position, quality and comfort. If you want to tick this one off, stay subscribed to the Freeco podcast as the wind down series coming soon will take you through some of the most valuable wind down stretches to do before bed.
And finally:
10) Keep your sleep schedule consistent. Going to bed at the same time each night sets your bodies sarcadium rhythm which is the bodies natural internal clock. When properly aligned, our circadian rhythm can promote consistent restorative sleep.
Let me know if you're going to try any of these.
Speak soon for Day 1 of the switch off series!
Cheers,
Will.
