Great seeing everyone that could join today in Coaches Corner. We had a surprise visit from @Vic Basmadjian 🥰. Just a small recap tips for sleep.😴 💤 Establish a Sleep Routine * Go to bed and wake up at the same time every day, even on weekends. * Helps regulate your body's circadian rhythm, making it easier to fall asleep and wake up naturally. Optimize Your Sleep Environment * Cool, dark, and quiet: Ideal room temperature is around 60-67°F (15-19°C). * Block light with blackout curtains or a sleep mask. * Use white noise or earplugs to block out sound. Limit Screen Time Before Bed * Avoid screens (phones, tablets, TVs) at least 1 hour before bedtime. * Blue light suppresses melatonin, the hormone that regulates sleep. Watch What You Eat and Drink * Avoid caffeine after 2 p.m. (coffee, tea, soda, chocolate). * Limit alcohol and heavy meals close to bedtime - it disrupts deep sleep. Wind Down Before Sleep Try a relaxing bedtime routine: reading, gentle stretches, deep breathing, meditation, or a warm bath. Avoid stimulating activities like work or intense exercise right before bed. * Use the Bed Only for Sleep and Intimacy * Avoid watching TV, scrolling your phone, or working in bed. * This conditions your brain to associate your bed with rest and sleep. Get Morning Sunlight Natural light exposure in the morning boosts alertness and helps reset your internal clock. • Aim for at least 20-30 minutes outside each morning. If You Can't Sleep... * Get out of bed if you're awake for more than 20-30 minutes. * Do a quiet, non-stimulating activity (like reading) in dim light until you feel sleepy. See you next week!!

Posted by Tia Reid at 2025-06-05 22:00:18 UTC