The most common reasons we don't get a full nights sleep:
“I don’t have the time.” Most of us don’t sleep enough simply because we feel as though we don’t have the time. In order for you to change your sleep habits, you need to change this perspective. Sleep isn’t when you’re not living. It’s actually when you’re living better. "I'm not tired." Yes, you are, which brings us to...
If you’re wired at night:
1) Take a look at your sleep environment. Try reducing ambient light and noise as much as possible (if you wake up in the middle of the night, you shouldn’t be able to see your hand in front of your face). That means getting some decent blinds and covering up the blinking green lights on your modem. 2) Develop a nighttime ritual. It may sound cheesy, but the body loves repetition. A half hour before you want to fall asleep, turn the lights down, get into your Superman PJ’s (no? Just me?), and read some easy fiction. It’s a great way to let the worries of the day fade away and prepare the body for sleep. 3) If you can, go to bed every night and wake up every morning at the same time. You set your inner alarm clock (the aforementioned circadian rhythm). You’ve probably heard it a million times, but it really does work like a charm.
Still no luck?
Consider some natural supplementation. Magnesium is a great place to start. Most people who work out are deficient in magnesium (which is a central nervous system relaxant—among other things.) Try a few pumps of topical magnesium lotion or oil on your legs before bedtime. You actually absorb the magnesium through the skin (transdermally). This bypasses the digestive system and is an exceptionally effective way to get magnesium into the system. Within 20 minutes, you’ll be ready to pass out. You can get topical magnesium at your local health care store or from a reputable online dealer. This is my favorite. If you're still having trouble, see a doctor. Sleep is at the foundation of strong and healthy living and the more we learn about sleep, the more vital it becomes. In order to optimize your training, your nutrition and the quality of your life, you’ll need to keep dreaming. Rob Sulaver is owner and operator of Bandana Training. For more info, check him out on Facebook or follow him @BandanaTraining.