Reach Your Maximum Potential During Your Day and In your Fitness. And it all starts with SLEEP!!!

There are many ways to up-grade your day and your fitness regimens to get your desired results and reach your goals. the most important one of all is...thats right, SLEEP. Here are some of the best ways to ensure you will get the best out of your sleep and in return get the best out of your day and see the results in your exercise/fitness sessions.

1. Maintain a sleep schedule *This may be the most important!
I recommend maintaining a consistent sleeping and waking schedule from day to day. And stick to it! Waking up and going to bed at the same time every day helps to regulate your body’s internal clock so that it expects sleep at a certain time each night. This will decrease the amount of time that it takes for you to fall asleep as well as improve your overall sleep quality.
This probably won’t be possible for some people because of varying hours such as work and school, but just do the best you can to set a schedule and stick to it as closely as you can. This is including the weekends as well;-)

2. Associate your bed with SLEEP and SEX only
Now that the topic has gotten your attention! If you have some late-night work to finish then work on it at a desk or on the couch or anywhere else besides in YOUR bed. Your partner (if you have one) will appreciate this as well...
You don’t want to merge your sleeping space and your working space into the same area because when you go to bed you want your body to associate that specific place with relaxation and PLEASURE rather than stress and problem-solving.

3. Turn off all electronic device
This seems like common sense but turn off all of your electronic device 30-60 minutes before bed. That includes television, smartphones, laptops etc. Bright lights suppresses melatonin production, a key hormone that regulates sleep. So instead of watching TV or texting, spend that 30-60 minute on some light reading, listening to an audiobook or using a relaxation technique such as meditation which is highly recommended for everybody.

4. Don’t sleep with a hungry or full stomach
This one will vary from person to person, but as a general rule, avoid going to sleep with a too full or too empty of a stomach. A small to medium sized meal within a few hours before going to bed will allow you to sleep more comfortably, and the insulin release will also improve melatonin production as well.

5. Keep your room dark and quiet
Keep the temperature between 60-67 degrees for best results. Use blackout curtains or a sleeping mask to eliminate as much light as possible. Get rid of background noises by either sleeping in a completely quiet room, use ear plugs, or using white noise from a fan, humidifier, or some other type of white noise machine.

6. Consider natural supplements
For basic sleep supplements in your overall plan. We recommend magnesium, which is heavily involved in regulating sleep and gets depleted through sweat. The dosage for that is 200-400mg per day with a meal, either in the form of magnesium gluconate, glycinate or citrate.
The second is lavender oil which helps to reduce anxiety and putting the body into a more relaxed state.
The Last one is melatonin, and the standard dosage for that is 1-3mg half an hour before bed, and you’ll be best off to start off on the low end and just gradually increase until you find the right dosage for yourself (see recommended natural supplements on the last page).

7. Avoid Caffeine
Avoid caffeine and any other types of stimulants within 6-8 hours of sleep. So even if you do happen to fall asleep just fine after an evening cup of coffee or a pre-workout drink, the caffeine and the other stimulants they contain can still decrease your overall quality of sleep. They will also most likely wake you up at weird hours of the night. So if you want to fall asleep as easily as possible and stay asleep, then cut off all stimulants by the late afternoon.

8. Avoid long daytime naps
Taking long naps during the day time can interfere with your night time sleeping. If you feel you need to take a nap during the day then 15-20 minutes of power naps should be enough to recharge you.

9. Good Sleeping Posture help you sleep better
Sleeping on the back produces the least amount of pressure, followed by sleeping on your side. Stomach sleeping is the most stressful sleeping position for your spine and nervous system. Sleep on your back or side rather than your stomach whenever possible. Use as little of pillows as possible under your neck and bigger pillows for under your knees for support if you sleep on your back. When sleeping on your side use pillows between the knees to maintain hip and spine alignment.

10. Choosing the right pillow
Consider the depth of your neck curve, your preferred sleeping position, and the firmness of your mattress when selecting a pillow. Select a pillow that supports your head and fills in your neck curve. If your pillow is too high, replace or modify it. You can trim foam or remove padding to make it thinner. If your pillow is too low, add foam, fills or a folded towels to increase the thickness.

11. Have sex or masterbate before bedtime, Yikes did I just say that? lol...Yes, I did and it is true!
Both pre-bedtime activities are a naturally stress reliever. Not only does sex lower your blood pressure afterwards, it also help keeps your immune system humming according to Yvonne K. Fulbright, PhD a sexual health expert, “Sexually active people take fewer sick days.” Hey, anything for a good night sleep right?

12. Eat a “sleepy snack” before bed
According to Mary Hartley, a MPH registered dietitian, she advises that bedtime snacks should be no more than 150 to 200 calories max.
The following food list all contains a good amount of tryptophans (an essential amino acid in the human diet), a precursor for creating melatonin which aid you for a better sleep. Eat them an hour before bed.
* Peanuts
* a scoop of ice cream (low fat)
* small bowl of cereal and milk
* granola with low-fat milk or yogurt
* a banana
* few cookies
* toast
* a small muffin
* half a turkey sandwich

13. Trying taking a warm bath or shower
Stepping out from warm water into that cool bedroom atmosphere will cause your body temperatures to drop slightly, which can trigger sleepiness by slowing down metabolic activity.

14. Put all your worries aside
Make the night easier for yourself by accepting things for what it is, letting go of all of your negative thoughts and worries. Be gentle with yourself. There’s nothing you can’t handle, tomorrow is another day, for now it’s bedtime, PERIOD!

15. Meditate, that right, do it
Last but not least is meditation. There are countless benefits of meditation for everyone even for athletes and even for bodybuilding. As they say, “the mind controls the body”. Many of the reasons we can’t fall asleep is because our minds are not able to slow down from the anxieties and stresses that we face on a moment to moment and daily basis.
When the mind is calmed through meditation, sleep becomes natural and easy. Meditation also helps lower your heart rate and relax your muscles making it a lot easier for you to fall asleep. One method is to focus on a calming word, affirmation or phrase. My favorite is to lay down or sit comfortably and supported, focusing on your breath, create equality between your inhale and exhale(start with 4 count inhale and a 4 count exhale. Increase the number as you get better) to maximize the state of restfulness. Remember your brain is a super computer that cannot be quieted so focus on the breath and let the mind go. The better the sleep, the better recovery!

If you use other methods that’s not mentioned in this article, then feel free to share them by posting it in the comment section below.


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