It's been well-documented that we need at least seven hours of sleep per night, and athletes probably need even more. This doesn't mean time in bed, it means actual sleep.
Have you had trouble hitting the "magic seven"? Here are some tips that will allow you to get better sleep:
📱 Turn off screens an hour before bed.
🕶️ If you must look at screens, invest in blue-blocking glasses.
🛋️ Turn down the lights in your home when it gets dark outside.
☀️ Get at 10 minutes of sunlight per day (20 minutes if it's cloudy), as vitamin D will help you sleep.
❄️ Keep your room dark and cool (68 degrees).
🚰 Stop drinking fluids a few hours before bed.
☕️ Stop ingesting caffeine 8-10 hours before bedtime.
🍷 Know that alcohol will wreak havoc your sleep (higher heart rate, higher body temperature, lack of REM and deep sleep). So, nix that nightly glass of wine or cocktail.
📆 Do your best to keep the same sleep schedule daily, even on weekends.
💧 In addition to these, you can take a natural sleep supplement.
REM by Cerus Performance contains five potent ingredients that help you sleep - and they aren't chemicals or melatonin.
✔️ Magnolia Bark helps to lower anxiety and depression and reduce stress.
✔️ Ashwagandha is proven to relieve stress and help with insomnia.
✔️ Reishi is a medicinal mushroom used to calm the nervous system and promote relaxation.
✔️ Valerian Root is a traditional herb that may reduce the amount of time it takes to fall asleep.
✔️ Lavender Extract helps with improved sleep quality and less anxiety.