Top 10 checklist for getting better sleep!

Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP.

One of the top things that can get in the way of your weight loss results … is getting enough quality sleep. It can affect your mood, stress, appetite, and recovery … among many other things!

I want to talk about simple upgrades you can make to?streamline your nighttime routine?that can actually help you?fall asleep faster and stay asleep longer!

Here are some science-backed tips: And because most lists are a top 10. I'm giving you 11!!! Because that's what I do! I over deliver!

So all kidding aside, let's get into it...

• Keep your evening routine simple?– go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
• Don’t work out within 2-3 hours of bedtime.?This can leave you feeling “revved up” and make it harder to fall asleep.
• Don’t eat close to bedtime, and steer clear of alcohol after dinner. Alcohol might help you fall asleep, but you can get stuck in the “light sleep” phase all night.
• No afternoon/evening caffeine.?Did you know it can take 8 hours for caffeine to clear your system?
• Check your meds & herbal home remedies.?Some meds (especially for coughs, colds, and allergies) contain ingredients that stimulate your system.
• Take a hot bath or shower before bed.?When your body temp drops afterward, it can help you feel sleepy.
• Stay away from blue light?from TV, phone, or other devices within a couple hours of bedtime. If you do use a device, install a blue light filter (tip: check your tablet/phone to see if there’s one already built-in).
• Spruce up your bedroom.?Make sure it’s uncluttered and free from distractions – lights, noises, etc. – and that your bedding is comfortable. Sleeping in a clutter-free zone can make a surprisingly big difference.
• Make a to-do list for tomorrow.?Write down anything you’re worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don’t have to think about it anymore).

Cleaning up your nighttime routine can go a LONG way toward improving your sleep...?

But there are things you can do?earlier?in the day that can help, too. Two big items:

• Get some sunshine & fresh air during the day, if at all possible.
• Make sure to get in intentional movement (i.e., exercise) most days of the week!

When you get a good night of sleep, it can set you up for having a great day. Plus, it’s good for your overall recovery and wellness!

If you’re ready to take your health/fitness to the next level, ask me about my Refueled and Reignited physical and mental Transformation program. It’s helped people just like you to drop weight feel leaner and stronger and find self confidence, all without needing to give up your favorite foods or spending hours in the gym.

Have an awesome day!

Joel Yakowitz

body Science Coach and owner- DexaFit Seattle

P.S. And I just had to share …?

"Before working with Joel, I was stressed, didn't have any energy or motivation. I would come home from work and watch TV make something to eat and go to bed. I was like on this hamster wheel... When I started working with Joel, I would never have thought this was going to happen but I quit my job, I started my own business, I started eating a little bit differently, we came up with this morning routine and I now have a ton of energy... I drink WATER now?? I go for runs in the sunshine... Yeah it's Fantastic! It's absolutely fantastic."

- Sam, near the end of completing the 12 week Reignited program