10 Smart Sleep Tips…

10 Smart Sleep Tips…

We are wrapping our 2nd go around with the Whole Life Challenge. Why I love the challenge is it gets us aware, educated and practicing everything we NEED to be doing when we are not at the gym! The transformations are obvious of those who adhere to the principles and uncover what their biggest sticking points are with their health.

My biggest sticking point is SLEEP! Ambition and Motivation are some of my greatest assets but also some of my biggest liabilities. I always have LOTS on my mind which can lead into the evening and limit my ability to calm down and roll right into a great nights sleep. The challenge has given me an opportunity to really learn more about sleep and more importantly sleep hygiene and habits. Just like a great workout needs a proper warmup. A great nights sleep needs a proper wynd down. Here are some tips I’ve learned in my beauty sleep study.

1. Know your caffeine limits; Everyone is different; Some need to omit 10 hrs, 6hrs, 2hrs prior to bed. 
2. Review your calendar for the next day early in the evening; identify two must-do tasks or goals.
3. HOT Shower before bed to relax. However don’t wait to wake up; COLD shower in the morning to joint your system and WAKE UP!
4. Prep your next day the night before. Work bag, kid’s backpacks and lunch ready.
5. Choose the next day’s wardrobe to expedite morning preparation.
6. Shut down all electronic devices an hour before bedtime.
7. Take 10 minutes to tidy up so you wake up to a neat space.
8. Have a sleepy time tea or something warm and non-caffeinated.
9. Read before sleep.
10. Dim all lights an hour before lights out.

In addition, setting a bed time (mine is 9pm) and working your wynd down about one hour before has been key for me.

I end each night by reflecting on what went right that day. This is a marked change from years of falling asleep focused on what I forgot and where I fell short, which didn’t make for a restful night. By deliberately opting to pay attention to big and small things that deserve recognition and celebration, I go to sleep with a sense of satisfaction instead of inadequacy. That helps me wake up excited to build on each new day.

The O-Board Says…

A. EMOTM 10min
Odd – 8 T2B
Even – 45 sec Handstand Hold

B. For Reps…
In 4 minutes:
Run 400m
Max Plate Snatches
*Rest 1 minute

In 4 minutes:
Run 400m
Max Burpee to Plate
*Rest 1 minute

In 4 minutes:
Run 400m
Max Plate OH Squats
*Rest 1 minute

In 4 minutes:
Run 400m
*Max Plate Plyo Push-ups

Post by Chris; follow me on snapchat; mr.cpm
www.cpmfitness.com