Do you have your sleep in check?

Sleep is KING/QUEEN of recovery, so you need to be making sure that it becomes a priority of yours when it comes to optimising your health and performance.

To help, I’ve put together a checklist for you with the aim of building a bed time routine and getting the most out of your sleep, so check them off as you go. In no particular order:

  • Ensure dark room with no light source present

  • Quiet environment

  • Ensure that bedding/clothing does not cause an environment that’s too hot

  • Maintain room temperature (~18C)

  • Sleep routine: consistency with time of going to bed and time of waking up EVERYDAY

  • At least 7 hours per night

  • Napping no later than mid afternoon

  • Avoid caffeine/food/fluids leading up to bed time

  • Avoid the use of TV, PHONES and COMPUTERS an hour before bed time

  • Try napping – should be used to try and recover sleep debt

  • 20-30 minute naps are sufficient

    Waking up:

  • Natural daylight before turning the lights on

  • Immediate face washing upon wakening

  • No use of caffeine until you are already functioning

The next post will be the why so keep an eye out!

with dreams

Luke :)

fitness, fulham, personal training, personal training fulham, putney, selfcare, trainingLuke Eastonsleep, health, fitness, fit, gym, body, workout, recovery, mental health, strong