How to Prepare for a Good Night’s Sleep

High quality, uninterrupted sleep (preferably seven to eight hours) plays a critical role in losing weight, attaining optimal health and getting the body of your dreams. High quality sleep promotes:

• Appetite control
• Energy improvement
• Stress reduction
• Maximum production of growth hormone for calorie-burning muscle
• A willingness to exercise

To consistently get high quality sleep, you have to properly prepare for it. Here’s how to prepare for a good night’s sleep:

• Calculate your bedtime by counting back 7-8 hours from your wake-up time. For example, if you have to wake up at 7:00 AM, your bedtime will be around 11:00 PM.
• Set your cell phone or clock alarm 1 hour ahead of bedtime. Based on the example above, that would be 10:00 PM. This is sleep preparation time. During sleep preparation time (which is an hour before bedtime), begin to get you mind and body in sleep mode by:
  • Wrapping up computer work.
  • Powering down electronic devices.
  • Preparing children for bed, if applicable.
  • Heading toward bedroom.
  • Dimming lights.

Be sure to turn your cell phone off before bedtime. The light from a mobile device can disrupt sleep-promoting melatonin.

If you continue to have problems sleeping, consult with a sleep specialist regarding sleep apnea and/or other possible sleep disorders.

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For optimal fitness results, balance exercise with healthy nutrition and high quality sleep.