Practical Tips for Adults to Improve Sleep

Practical Sleep Tips for Adults

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​Sleep is that thing in health and fitness that everyone knows is important, but we try to downplay it to ourselves while opting for sexier tools like supplements, diet protocols, peptides etc. You will never see an influencer bragging about how intense their sleep routine is simply because it’s not engaging. All training and nutrition efforts rely on adequate sleep to get results. Sleep is when our body restores, produces healthy hormones, and helps us reduce our stress. Parents of new born children all go through a period of sleep deprivation that makes you realize just how important it really is. This blog isn’t intended to throw statistics at you to explain the importance of sleep, but rather share real strategies that have helped our adults make improvements so they make it to more training sessions, feel more productive at work, and be there for their family.

​​​​​Establish a Routine

​When I was struggling with sleep, my wife Claire asked if I had set sleep and wake times. I did as a high school student; but then at some point in adult life I lost the habit, and it was costing me. As soon as she mentioned it, I knew it was a big opportunity. Since that night, I have established a routine of winding down beginning at 9 pm and being asleep no later than 10 pm. This allows me to wake up at 4 am to run our first group of the day. There are nights where our two-year-old has different ideas on sleep, but we still try for those time frames. On weekends, I will set my alarm for 5 am. Too much weekend variance makes it difficult to reestablish the routine. This also helps our circadian rhythm become more consistent. Few things have made the impact as giving myself a sleep schedule as an adult.

​​​​​Ditch the Phone

​A $10 digital alarm clock is much better for your health than your cell phone. Let’s start from before bed. Stop using your phone 60 minutes prior to sleep. Everything on your phone is designed to simulate your eyes and brain, which is the last thing you need for quality sleep. Charge your phone outside your bed room or further than six feet away. Under no circumstance should you sleep with your cell phone. Keep your phone out of your bed and your sleep will improve drastically.

​​​​​Cut Caffeine after 12 pm

​Caffeine can stay in your system for up to six hours after consumption. That means if you’re having a 4 pm energy drink or pre workout, going to sleep at 10 pm can be a challenge. Enjoy your morning coffee, but by lunch time your beverage should probably be water. Switching to a caffeine free herbal tea in the afternoon or evening can be a great switch.

​​​​​Move Dinner Time Earlier

​I remember my grandparents eating dinner at 5 pm and thinking they were nuts. But as I get older—maybe they were right. I realize that for many people families involved in sports and kid’s activities this is a difficult task. Something that members have shared to help them was to eat an earlier dinner before the activities, then have a post activity snack when they got home. When you eat, your digestive system has to actively work to break down the food. This is energy and can make it difficult to relax and fall asleep. In American culture, we have made dinner the big meal of the day, but if we can switch to making breakfast the big meal of the day then we can alleviate some of the night digestive issues interrupting sleep.

​​​​​​Exercise

​Crazy to imagine this blog highlighting exercise as benefit, but exercise can help regulate your energy throughout the day. Exercise is good for mood regulation and digestion as well making it easier to not have racing thoughts at the end of the day. I often think about what our coach Blake Bowen told me his pastor said one Sunday. “It’s better to go to bed tired than bored”. It seems simple, but we must exert our bodies instead of tiring them with boredom. Create a consistent exercise routine and much the like the sleep schedule, it will help your body fall into a rhythm.

​​​​​​Alcohol

​I’m not going to tell anyone to remove alcohol completely, but just understand that having a drink is depressing every system in your body making it less efficient and more difficult to get quality sleep. You don’t need an Oura ring to know that your sleep after a night of drinks is poor. Have a drink, drink some water after, and don’t have alcohol too close to bed time.

​​​ Stress Management

​I’m not a counselor and I’m not a life coach; but as a whole, Americans are carrying a lot of unchecked stress with no plans of changing that. Many Americans are unhappy with their career, their relationships, and have learned through adult life to hide who they truly are. I’ve been there, and it’s a miserable way to live. I strongly advise people to seek professional help if they constantly fear going to sleep for the next day. It is hard work that will pay huge dividends for years to come.

​This list is real life and practical, but often we’re tempted to seek supplements or quick fixes. Improving sleep, like everything else in health and fitness is a process that takes a lot of time and observation. If you’re like us and have a young child in your house, just do the best you can and take advantage of sleep when possible.

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