Quality sleep may just be the most overlooked part of a runner’s training plan. “Sleep replenishes, repairs, and regenerates tissue damaged from the day’s workout and builds muscle and bone” so we wake up ready to train again. Sleep Hygiene is the process of creating your ideal environment to encourage better and more restful sleep. Here are a few tips on how to wake up more rested and ready to take on your day. This post is sponsored by Sutera. All opinions and ideas are my own.
How To Improve Your Sleep Hygiene
5 ways to elevate your sleep hygiene plan to help you wake up more rested. A better-rested runner means a stronger, healthier runner.
Have a sleep schedule
Devise a sleep schedule and stick to it. (Yes, even on the weekends) Most adults need about 7-9 hours of sleep nightly. During intense training, runners may need up to 9 -10 hours of sleep a night.
Power Down
Turning off electronic devices and TV 30 minutes before bed encourages your body and mind to prepare for sleep. Consider reading or a short sleep meditation or yoga sequence.
Set the mood
Calming scents like lavender help to elevate your sleep hygiene. Many people find comfort in white noise machines, sleeping eyeshades, and or earplugs.
Lower the Temp
Ideal sleeping temps are said to be in the mid-’60s to get the most restful sleep.
Find a Comfortable Pillow
I was provided with a Sutera pillow in exchange for an honest review.
So, I am kind of a “Princess and the Pea” when it comes to pillows. Choosing the right pillow is no easy task. I chose the Sutera Orthopedic Contour Pillow to help with my neck and shoulder tightness. I am enjoying the memory foam that keeps my pillow cool while providing my neck and shoulders with ergonomic support.
When pulling out of the box, I was intrigued by the unique contoured design. The ergonomic shape is designed to be appealing and comfortable for side, back, and stomach sleepers. I am primarily a side sleeper and really appreciate the support I am getting for my neck. I am not waking up as much in the night from discomfort. My back and neck feel supported. Because my Sutera pillow is made from high-density memory foam, there is no need to fluff it. It keeps its shape.
The Sutera pillow cover is washable, breathable, and keeps cool while sleeping. While the pillow has a very unique design, it fits perfectly in my regular pillowcase. Use this link for 20% off with code Deborah20.
Up your sleep hygiene and wake up ready to take on the day with these 5 tips and Sutera pillows. Sweet Dreams, Dream Deep.
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Thanks for tips. For some melatonin can help. Also no caffeine after morning coffee. That includes chocolate. I like to read for awhile to relax.
I’m a lousy sleeper. Always have been. Thankfully I can get by on less sleep.
I find reading before bed helps me as well. I am really focusing on how better I feel when my sleep is improved
Finding the right pillow is so hard! I will check this brand out. My sleep has been OK lately. I think I’ve adjusted to the time change now — I didn’t wake up before my alarm today.
I am still waking up before my alarm this week it does take some adjusting. Finding the right pillow is hard! I am enjoying the ergonomic shape of this one and waking up less in the night.
Well, I’m kicking myself (again) because I’m still not getting enough sleep. I got better there for a while, but now am back down to 6-7 hours a night. Arg.
i love your tips- making it cooler in the room really makes a big difference for me. I also TRY to shut my computer down an hour before bed… haven’t been as successful lately.
Pillows really do make a big difference. I’ve been having neck issues- maybe I need a new one! (Pillow, that is- not neck.) I’ll check this one out.
getting more and better quality sleep has really made a huge impact for me. I aim for at least 8 per night. I was surprised the by the shape of the orthopedic pillow at first but I am really liking it after 2 weeks
Great tips.
A comfortable pillow, lower temp and no noise are the key for a good sleep.
And yes, I need 9 hours of sleep every night.
I have been averaging 8 to 8.5 but 9 sounds divine. Good for you!
Finding the right pillow has been a challenge for me. Great to hear you found something that is working for you. I haven’t heard of this brand so thanks for sharing!
I have bought 4 pillows in the last year ugh. I was surprised by the orthopedic shape of this one but I am really liking it so far
I do prefer a cool room (so I can snuggle under al the comfy blankets). I have reignited my evening gratitude journaling…that’s a big help for me because it shifts my thoughts to happy stuff instead of any stresses or worries. I’m a princess with my pillow(s), too 🙂
An evening gratitude journal is a great idea!
In the last few years I’ve been sleeping much better, mostly thanks to melatonin & Yoga, I think. I did find a pillow last year I really like. Usually after a year I feel as though I’m already ready for the next pillow — not this year! So the right pillow is really key. Glad you liked this one.
I have gone through a number of pillows in the last few years too. Finding one that works for you is magic
My goal is to get at least 7 hours per night of sleep and I’ve been pretty close in the last few years since I started tracking it. I am terrible about looking at my phone as part of my bedtime routine. I read my devotionals and then look at my phone to do a final check on the day’s events and often spend up to a half hour doing that – some days it’s the first opportunity I’ve gotten to check in.
I need to sleep on super thin pillows or my neck and shoulders hurt. 🙁
I need at least 8 hours of sleep to really feel good!
These tips and techniques are always so important. Sleep is one of my biggest challenges, so I always appreciate ways to make it happen.
It is magic when it happens isn’t it?!