Unless you’ve been...asleep for the last few years you’re probably well aware of all the research pointing to the importance of a good night’s rest. And that the consequences of being sleep deprived go beyond a pounding headache or putting your kid’s shirt on backwards.
Besides giving you a clearer head and more energy, a good night’s sleep is the time when your body heals, recharges, and restores itself. Skimping on sleep can affect every aspect of your health — from your heart health and immune function to your risk for high blood pressure or stroke — and is essential for emotional wellbeing.
Of course, there are times when the day’s worries —especially during a disruptive pandemic—spill over into the evening hours, and it’s hard to wind down. Or, you wake up at 2 am and stare at the ceiling until 4:39 (you know because you looked at the clock, which sleep experts recommend avoiding!).
What can you do to encourage better sleep? Who better to ask than our MYX coaches, who are experts in the field of healthy living. Here’s what they say works for them.
Lauren Sambataro
What is your “before bed” routine?
Blue-light blockers to help with melatonin release, passive stretching and foam rolling, reading for at least 10 minutes with my amber book light, cup of caramel bedtime tea
What are your best tips for a good night of sleep?
Dim the lights and avoid exposure to overhead white lights, WiFi, and tech. Make sure the bedroom is very cool— 67 degrees or lower. If your mind is racing, write down all your thoughts on a piece of paper. This acts like a "“brain dump,” getting the thoughts out of your head to allow for a peaceful night’s sleep.
What are your tips for when you wake up in the middle of the night?
If you’re wide awake, go to another room to read, then return to bed once you feel sleepy. Avoid doing any activities in your bed because then your brain will equate the bed with wakefulness.
Garner Pilat
What is your “before bed” routine?
Shower, then my beauty regimen, then set out my clothes for the next day
What are your best tips for a good night of sleep?
Not looking at your phone before or in bed! Deep breathing right before bed, not working out too late at night
What are your tips for when you wake up in the middle of the night?
Don't look at the time! Try to relax and "turn off" your mind by focusing on your breath.
Erika Shannon
What are your best tips for a good night of sleep?
Stop eating at least 3 hours before bed, eliminate media at least one hour before bed, and take a bath if you can to relax the body.
What are your tips for when you wake up in the middle of the night?
I tell myself that anything keeping me up will not be solved by my obsessing about it while I’m supposed to be sleeping! I put in earplugs to eliminate outside noise, and if that doesn't work, I use EFT [a method of gently tapping on the body’s acupuncture points along the meridians of Chinese medicine ] to help me get back to sleep.
Kristin Condon
What is your “before bed” routine?
Some time on my BioMat, Legs up the Wall in bed while reading a book. Sometimes I do some resonant breath work (a practice of slowing your breath to approximately 6 breaths per minute). This triggers your parasympathetic nervous response, which helps you relax for sleep and makes your sleep more rejuvenating. I do my slow breathing while stretching or with Legs Up the Wall or foam rolling.
What are your best tips for a good night of sleep?
Try not to drink alcohol at least 4 hours before bed because it can be disruptive to sleep. In general minimizing alcohol really helps. Stretch for 15 minutes, and while you’re stretching spend a few minutes slowing down your breath, especially focusing on lengthening the exhale. Use a sleep mask! I love my silk one, which is kinder to my skin.
What are your tips for when you wake up in the middle of the night?
This is something I struggle with. I generally fall asleep fine, but often wake up in the middle of the night. Sometimes it is best not to fight it. I get up and lay on my BioMat, read, and try to enjoy the moment rather than getting frustrated or worrying about it, which only causes more stress. I know I’ll be fine the next day and will get a better sleep the following night. Sometimes I’ll get some great insight in the middle of the night, so I try to see the positive side of it—though of course I would rather be asleep!
Jesse Barton
What is your “before bed” routine?
Watch something funny or light with my husband while drinking some calming tea (like chamomile), then “take off the day”—wash face, brush teeth, moisturize. Look over my schedule for the following day.
What are your best tips for a good night of sleep?
Go to bed earlier than you want to! For me that means getting into bed around 10:30 pm. Try not to eat heavy carbs 2 hours before bed. Turning white noise on the Sonos (faves are rain sounds and Tibetan singing bowls). And take a moment before drifting off to reflect on the good things that happened that day—express gratitude.
Joey Thurman
What is your “before bed” routine?
Help my wife get my son ready for bed with a bath, then take some time to unwind. If I can I try to view the horizon as the sun sets to cue my circadian rhythm that it's getting to night time.
What are your best tips for a good night of sleep?
No caffeine in the afternoon. No blue light before bed. Deep breathing or yoga nidra before bed. Don't eat 3 hours before bed to allow for digestion.
What are your tips for when you wake up in the middle of the night?
Don't stress about waking up, simply allow yourself to be awake.
Shaun Tubbs
What is your “before bed” routine?
I begin by laying out my clothes for the next day, and prepping anything I might need for a morning workout: nutritious snacks , charging my headphones, filling my water bottle. Then I roll out with my foam roller and stretch. And after brushing my teeth and washing my face, I meditate for 5 to 10 minutes.
What are your best tips for a good night of sleep?
I think it’s preparing as much as possible for the next day. Then you can just relax and go to bed with less worry.
What are your tips for when you wake up in the middle of the night?
If my mind is racing then I’ll journal for about 3 pages to clear my head.
Bri Butler
What is your “before bed” routine?
Brush teeth, brush hair, mentally review tomorrow’s plan, set alarm(s)
What are your best tips for a good night of sleep?
No screen time before bed, deep breaths and prayer, a lavender-scented candle and spray on pillows.
Donna Scro Samori
What is your “before bed” routine?
I wash my face and use all my favorite skin products, and read an enjoyable book (not school readings) before going to bed.
What are your best tips for a good night of sleep?
Finish eating 2 to 3 hours before bed. And find a routine that works for you—the perfect sleeping temperature, any relaxing essential oils or supplements to aid with sleep if needed. Right now, I’m using a tryptophan supplement, magnesium citrate, and a neuro magnesium that my functional nutritionist recommended. Ensure you consult with your doctor before starting any new supplements.
Justin Flexen
What is your “before bed” routine?
I always shower before bed and do my nightly ritual, which includes moisturizers, eye creams, and Moroccan hair oil.
What are your best tips for a good night of sleep?
Try not to use any social media right before bed.
Christina LaGrega
What is your “before bed” routine?
I am OCD and cannot go to bed with even a dish in the sink, so before bed every night I clean up my house and then crawl into bed with my kids for a few moments while they are sound asleep.
What are your best tips for a good night of sleep?
Turn your phone on airplane mode, have a hot cup of tea, and once you hit the pillow, focus on your breathing.
What are your tips for when you wake up in the middle of the night?
Do not look at your phone. Take another big breath and make your way to bed,
Dyan Tsiumis
What is your “before bed” routine?
A gratitude list and meditation
What are your best tips for a good night of sleep?
Think good thoughts before bed. Always go to bed grateful for the day. No tech for at least 1 hour before bed
Sara Haley
What is your “before bed” routine?
Netflix, read, journal, then sleep
What are your best tips for a good night of sleep?
A magnesium supplement works for me.
What are your tips for when you wake up in the middle of the night?
Focus on your breathing, and try not to hold onto any thoughts or dream fragments.
