5 Tips to Start Sleeping Better Tonight

Improve your sleep and results in the gym.

What’s the #1 recovery tool out there?


As a hard charging member of the Coastal Fitness family, you have to be able to bring your best to every day. In the gym and out.

When it’s time to drop the anchor and get after your training, you better have a fully charged battery. And once it’s over, take that same energy to whatever else your day demands.

Mentally taxing work, a bustling social life, the demands of raising a family. You want to put your all into everything you do, pushing yourself to new heights each day.

Despite the rewards of this daily action, it’s draining. So, maintaining this consistent output requires balance. Pouring yourself into the activities and people you love demands ample time for rejuvenation.

Now, you already have the other pieces of recovery dialed in: your nutrition, your mobility, your soft tissue work. Time to layer in one more.

Let’s get you sleeping like a hibernating bear.

The Breakdown of Sleep

Everything good happens when you sleep. You burn fat, repair your muscles, and clear out all the harmful compounds that accumulate in your body through the day. It’s the ultimate reset.

Despite all this, somewhere along the way sleep got a bad rap.

It’s the first thing people sacrifice, and few maintain the desire to get a great night’s sleep day in and day out. But, to bring the hustle to each day, you have to put every piece of the performance puzzle in place.

When it comes to sleep, both duration and quality matter. For the length of sleep, it’s simple: 7-9 hours, preferably 8+, every night.

And to ensure the highest quality sleep, you have to prepare your body. Give it the right stimuli so it starts the processes that make deep, restorative sleep possible.

There are two main types of stimuli:

1.Light stimuli

2. Mental stimuli

Both of these work together to dictate your circadian rhythm. Your internal clock that controls when you feel awake and when you feel tired.

Lots of light and mental stimuli sets that clock to “awake mode.” Little to none of both sets it to “sleep mode.”

So, getting the best sleep possible means making sure that clock stays aligned with when you want to feel awake or get some Z’s.

Check out these 6 strategies that can help you accomplish this task:

1. Dim the lights and get off electronics at least 90 min before bed.

The light that comes off of screens is some of the most stimulating light around. Overhead lighting in your house is high on that list, too.

Regardless of the time of day, staring into your iPhone, tablet, or laptop, tells your brain that it’s daytime. The same goes for walking around a bright house.

The screens emit what’s known as a “blue light”. Blue light suppresses the production of melatonin, a hormone that promotes sleep. Bright overhead lighting, like sunlight, does the same thing.