Comprehensive Guide to Sleep Hygiene: Unlock Better Rest and Wellness
- Author: Emma JonsonMedically reviewed by Maria Vasquez, NASM Certified Personal Trainer and Sports Nutrition Coach with expertise in Functional Training and Running Coaching. CPR/AED certified for safe, effective workouts. Dedicated to helping you achieve strength, endurance, and optimal health.
Today’s hectic lifestyle, with so much going on and the pressure to always be connected, an ability to enjoy restorative sleep is becoming impossible. Sufficient rest is fundamental for both physical and mental well-being. Embracing proper sleep hygiene involves developing habits that enhance your sleep quality. This guide is here to give you helpful advice on how to improve your sleep hygiene. By following these best sleep hygiene tips, you can get better rest and feel healthier overall!
table of contents
Understanding Sleep Hygiene
Fundamental Sleep Hygiene Principles
Practical Sleep Hygiene Tips
Sleep Hygiene for Different Life Stages
Mental Health and Sleep
Advanced Sleep Optimization
Addressing Sleep Disorders
Technology and Sleep Hygiene
Common Sleep Hygiene Mistakes
Personalized Sleep Improvement Plan
FAQ Section
Summary
Fundamental Sleep Hygiene Principles
Practical Sleep Hygiene Tips
Sleep Hygiene for Different Life Stages
Mental Health and Sleep
Advanced Sleep Optimization
Addressing Sleep Disorders
Technology and Sleep Hygiene
Common Sleep Hygiene Mistakes
Personalized Sleep Improvement Plan
FAQ Section
Summary
Understanding Sleep Hygiene
What is Sleep Hygiene?
Despite its name, sleep hygiene has nothing to do with cleanliness. Instead, it refers to the daily habits, routines, and environmental factors that influence the quality of your sleep. Think of sleep hygiene as creating the ideal conditions for your body to rest. It includes everything from maintaining a consistent bedtime to keeping your bedroom cool, limiting screen time before bed and managing stress throughout the day. These habits work together to support your body’s natural sleep-wake cycle, also known as your circadian rhythm.
Good sleep hygiene isn’t about following strict rules or achieving the perfect bedtime routine every night. Life is unpredictable and occasional late nights happen. What matters most is developing consistent habits that help your body recognize when it’s time to wind down.
Sleep quality is just as important as sleep duration, getting eight hours doesn't always mean you will feel good. Healthy sleep habits aim to make sleep more efficient by helping you fall asleep faster and spend more time in the deeper stages of sleep when your body does most of its recovery.
Good sleep hygiene isn’t about following strict rules or achieving the perfect bedtime routine every night. Life is unpredictable and occasional late nights happen. What matters most is developing consistent habits that help your body recognize when it’s time to wind down.
Sleep quality is just as important as sleep duration, getting eight hours doesn't always mean you will feel good. Healthy sleep habits aim to make sleep more efficient by helping you fall asleep faster and spend more time in the deeper stages of sleep when your body does most of its recovery.
Why Sleep Hygiene Matters
Poor sleep affects much more than just your energy levels. Even one restless night can make it harder to concentrate, remember information, solve problems and make good decisions. Over time, ongoing sleep deprivation can reduce productivity at work, increase the risk of mistakes and affect your mood, motivation, and ability to cope with everyday stress.
That’s why good sleep hygiene is about far more than simply waking up feeling refreshed. Quality sleep supports your physical and mental health, immune system and long-term recovery. Building healthy sleep habits, such as following a consistent schedule and creating a comfortable sleep environment, can improve both your body and mind. Regular exercise also plays an important role. Many Mywowfit clients notice better sleep within the first few weeks of consistent training, finding that they fall asleep more easily, wake up less during the night and feel more rested in the morning.
That’s why good sleep hygiene is about far more than simply waking up feeling refreshed. Quality sleep supports your physical and mental health, immune system and long-term recovery. Building healthy sleep habits, such as following a consistent schedule and creating a comfortable sleep environment, can improve both your body and mind. Regular exercise also plays an important role. Many Mywowfit clients notice better sleep within the first few weeks of consistent training, finding that they fall asleep more easily, wake up less during the night and feel more rested in the morning.
Fundamental Sleep Hygiene Principles
Consistent Sleep Schedule
Developing a consistent sleeping schedule for better rest, works in harmony with your body's natural circadian rhythm. It's crucial to maintain this routine and aim to sleep and wake up at the same times daily, including weekends. This practice helps stabilize your sleep patterns and enhances the quality of your sleep. [1]
Creating an Optimal Sleep Environment
Keep Your Bedroom Cool
The temperature of your bedroom can have a bigger impact on sleep than many people realize. Most experts recommend keeping your room at around 18°C (65°F), as a slightly cooler environment helps your body lower its core temperature, which is a natural part of the sleep process. If your bedroom feels too warm, try using lighter bedding, a fan or opening a window to create a more comfortable sleeping environment.
Reduce Light Before Bed
Light is one of the strongest signals that controls your body’s internal clock. During the evening, dimming the lights encourages your brain to produce melatonin, the hormone that helps you feel sleepy. Bright overhead lights, televisions and phone screens can delay this process and make it harder to fall asleep. About an hour before bed, switch to softer lighting, activate your device’s night mode or use blue light filters to reduce unnecessary exposure.
Create a Quiet, Relaxing Space
A peaceful bedroom makes it much easier to fall asleep and stay asleep throughout the night. If outside noise regularly wakes you up, earplugs, a fan or a white noise machine can help mask sudden sounds like traffic or noisy neighbours. Keeping your bedroom calm, uncluttered and free from unnecessary distractions also creates a more relaxing environment. That helps both your body and mind unwind before bedtime.
The temperature of your bedroom can have a bigger impact on sleep than many people realize. Most experts recommend keeping your room at around 18°C (65°F), as a slightly cooler environment helps your body lower its core temperature, which is a natural part of the sleep process. If your bedroom feels too warm, try using lighter bedding, a fan or opening a window to create a more comfortable sleeping environment.
Reduce Light Before Bed
Light is one of the strongest signals that controls your body’s internal clock. During the evening, dimming the lights encourages your brain to produce melatonin, the hormone that helps you feel sleepy. Bright overhead lights, televisions and phone screens can delay this process and make it harder to fall asleep. About an hour before bed, switch to softer lighting, activate your device’s night mode or use blue light filters to reduce unnecessary exposure.
Create a Quiet, Relaxing Space
A peaceful bedroom makes it much easier to fall asleep and stay asleep throughout the night. If outside noise regularly wakes you up, earplugs, a fan or a white noise machine can help mask sudden sounds like traffic or noisy neighbours. Keeping your bedroom calm, uncluttered and free from unnecessary distractions also creates a more relaxing environment. That helps both your body and mind unwind before bedtime.
Technology and Sleep
Screens have become part of nearly every evening routine, but they can interfere with healthy sleep in more ways than one. Phones, tablets, laptops and televisions emit blue light, which can delay melatonin production and make it harder to feel sleepy. Beyond the light itself, the content we consume, whether it’s work emails, social media or exciting TV shows, can keep the brain mentally engaged long after we’ve put the device away. [2]
You don’t have to eliminate screens completely. Instead, aim to reduce screen time during the last hour before bed whenever possible. If you do need to use a device, it's a good idea to switch on night mode or use a blue light filter to reduce exposure. Replacing scrolling with a more relaxing activity can make falling asleep much easier. Reading a physical book, listening to calming music, journaling or practicing gentle breathing exercises all help signal that the day is coming to an end.
Practical Sleep Hygiene Tips
In this section, you'll discover best sleep hygiene tips to help you improve your sleep hygiene and committing to these practices can enhance your ability to get quality sleep regularly.
Evening Routine Optimization
Your body thrives on consistency. Following a similar routine each night teaches your brain to recognize when it’s time to wind down. An effective bedtime routine doesn’t have to be complicated. Even 20 to 30 minutes of calming activities can help you transition from a busy day into restful sleep.
Many people benefit from taking a warm shower, stretching gently, practicing meditation or writing down tomorrow’s to-do list to clear their minds. If stress or racing thoughts keep you awake, mindfulness exercises and slow, deep breathing can help reduce physical tension and quiet mental chatter. The key is consistency. Repeating the same relaxing habits each evening creates powerful cues that prepare your body for sleep.
Many people benefit from taking a warm shower, stretching gently, practicing meditation or writing down tomorrow’s to-do list to clear their minds. If stress or racing thoughts keep you awake, mindfulness exercises and slow, deep breathing can help reduce physical tension and quiet mental chatter. The key is consistency. Repeating the same relaxing habits each evening creates powerful cues that prepare your body for sleep.
Nutrition and Sleep
Your eating habits can influence how well you sleep. Heavy meals, spicy foods or large amounts of sugar close to bedtime may cause discomfort or indigestion, making it harder to fall asleep. Caffeine is another common culprit. Because it can stay in your system for several hours, that afternoon coffee or energy drink may still be affecting you at bedtime. If you’re sensitive to caffeine, consider limiting it after lunch. Alcohol can also be misleading. While it may make you feel sleepy initially, it often disrupts deeper stages of sleep later in the night, leading to more frequent awakenings and poorer sleep quality overall.
Try to focus on a balanced diet throughout the day. Foods containing nutrients like magnesium, tryptophan and complex carbohydrates may help support healthy sleep when eaten as part of an overall nutritious eating pattern. Regular exercise complements these habits as well. Many people find that combining healthy nutrition with consistent physical activity improves both their energy levels during the day and the quality of their sleep at night. Consider hiring an online personal trainer with Mywowfit if you want to get more tips and train more consistently. We combine structured workouts with sustainable lifestyle habits, helping people build routines that support recovery as much as fitness.
Creating a sleep-friendly environment, reducing evening stimulation and paying attention to your daily habits may seem like small adjustments, but together they can have a powerful impact on how well you sleep.
Try to focus on a balanced diet throughout the day. Foods containing nutrients like magnesium, tryptophan and complex carbohydrates may help support healthy sleep when eaten as part of an overall nutritious eating pattern. Regular exercise complements these habits as well. Many people find that combining healthy nutrition with consistent physical activity improves both their energy levels during the day and the quality of their sleep at night. Consider hiring an online personal trainer with Mywowfit if you want to get more tips and train more consistently. We combine structured workouts with sustainable lifestyle habits, helping people build routines that support recovery as much as fitness.
Creating a sleep-friendly environment, reducing evening stimulation and paying attention to your daily habits may seem like small adjustments, but together they can have a powerful impact on how well you sleep.
Exercise and Sleep
Regular physical activity is one of the most effective natural ways to improve sleep quality. People who exercise consistently often fall asleep faster and wake up feeling more refreshed. Exercise supports sleep in several ways. and better sleep, in turn, supports muscle recovery and hormone regulation, creating a positive cycle where movement and rest reinforce each other.
Keep in mind, that high-intensity workouts shortly before going to bed can boost your heart rate and body temperature, making it difficult to fall asleep. In contrast, lighter exercises like yoga or casual walking earlier in the day can improve sleep hygiene by stabilizing your circadian rhythm and minimizing stress. Many people who begin exercising consistently notice that their sleep improves within a few weeks.
Keep in mind, that high-intensity workouts shortly before going to bed can boost your heart rate and body temperature, making it difficult to fall asleep. In contrast, lighter exercises like yoga or casual walking earlier in the day can improve sleep hygiene by stabilizing your circadian rhythm and minimizing stress. Many people who begin exercising consistently notice that their sleep improves within a few weeks.
Sleep Hygiene for Different Life Stages
Sleep challenges can look different depending on your age and lifestyle. Older adults often experience lighter sleep and may wake up more frequently during the night. Maintaining a consistent sleep schedule, staying physically active and creating a calm bedtime routine can all help improve sleep quality.
Busy professionals face a different set of obstacles. Long work hours, constant notifications and ongoing stress can make it difficult to disconnect at the end of the day. Setting clear boundaries between work and personal time, limiting caffeine late in the day and protecting a regular bedtime can make a meaningful difference. People in leadership positions or those with demanding careers may also struggle with irregular schedules and high levels of responsibility. While occasional late nights are sometimes unavoidable, prioritizing recovery whenever possible helps reduce the long-term effects of sleep loss.
Regardless of your age or profession, the basic principles of sleep hygiene remain the same: consistency, a relaxing sleep environment and healthy daily habits.
Busy professionals face a different set of obstacles. Long work hours, constant notifications and ongoing stress can make it difficult to disconnect at the end of the day. Setting clear boundaries between work and personal time, limiting caffeine late in the day and protecting a regular bedtime can make a meaningful difference. People in leadership positions or those with demanding careers may also struggle with irregular schedules and high levels of responsibility. While occasional late nights are sometimes unavoidable, prioritizing recovery whenever possible helps reduce the long-term effects of sleep loss.
Regardless of your age or profession, the basic principles of sleep hygiene remain the same: consistency, a relaxing sleep environment and healthy daily habits.
Mywowfit is here to support your journey towards best sleep hygiene tips and optimal performance. Our team of experts can provide personalized guidance on exercise routines, nutrition and stress management techniques to help you achieve your sleep goals. Remember, prioritizing sleep is an investment in your overall health and well-being.
Mental Health and Sleep
The state of one’s mental health plays a critical role in shaping sleep patterns. Disorders such as anxiety and depression can significantly affect sleep quality, requiring specific interventions. People suffering from anxiety might experience relief through various relaxation techniques, including progressive muscle relaxation, deep breathing exercises, and mindfulness meditation. It's equally important to develop a soothing evening routine that excludes any stress-inducing elements. As Dr. Rick Hanson points out: "Embracing your resilience, exploring the best books on rumination and self-compassion, and incorporating practices that promote mental wellness can also help improve sleep quality."
Seeking professional help is vital for anyone facing depression. CBT-I or Cognitive Behavioral Therapy for insomnia, has been highly successful in treating insomnia that is commonly related to depression. Applying strategies to reduce stress is essential for enhancing sleep quality across different mental health challenges. [3]
Seeking professional help is vital for anyone facing depression. CBT-I or Cognitive Behavioral Therapy for insomnia, has been highly successful in treating insomnia that is commonly related to depression. Applying strategies to reduce stress is essential for enhancing sleep quality across different mental health challenges. [3]
Advanced Sleep Optimization
Tracking Sleep Quality
Improving your sleep isn’t about achieving perfection overnight. Like any healthy habit, it takes consistency and a willingness to make small adjustments along the way. Paying attention to your sleep patterns, learning from what’s working, and avoiding common pitfalls can help you build routines that support better rest for years to come. Sleep trackers and monitoring apps provide measurable data on various metrics such as total sleep time, sleep stages and heart rate variability. This information allows for personalized adjustments tips on sleep hygiene, leading to more substantial and lasting improvements in sleep quality.
Addressing Sleep Disorders
Persistent sleep problems should be addressed by healthcare professionals. Individuals experiencing chronic insomnia, excessive daytime sleepiness, or other sleep-related issues should consult a specialist, such as a sleep physician. These experts can diagnose underlying sleep disorders like insomnia, sleep apnea, restless legs syndrome, or narcolepsy and recommend appropriate treatment plans with tips for improving sleep hygiene. Early intervention is essential for effective management of these conditions and long-term improvement in sleep quality. [4]
Technology and Sleep Hygiene
Sleep Monitoring Applications and Wearable Devices: Observing Sleep Behavior
Sleep trackers have become increasingly popular, with many smartwatches, fitness bands and smartphone apps offering detailed reports on your sleep. While these devices aren’t as accurate as medical sleep studies, they can still provide useful insights into your overall sleep habits.
The most valuable information often comes from identifying trends rather than focusing on nightly scores. For example, you may notice that you sleep better after exercising, sticking to a consistent bedtime or avoiding caffeine in the afternoon. On the other hand, late-night work, alcohol or excessive screen time may consistently lead to poorer sleep. If you prefer a simpler approach, a sleep diary can be just as effective. Recording when you go to bed, when you wake up, how rested you feel and any factors that may have affected your sleep can reveal patterns that are easy to overlook. The goal is to better understand your habits and make informed changes where needed. [5]
The most valuable information often comes from identifying trends rather than focusing on nightly scores. For example, you may notice that you sleep better after exercising, sticking to a consistent bedtime or avoiding caffeine in the afternoon. On the other hand, late-night work, alcohol or excessive screen time may consistently lead to poorer sleep. If you prefer a simpler approach, a sleep diary can be just as effective. Recording when you go to bed, when you wake up, how rested you feel and any factors that may have affected your sleep can reveal patterns that are easy to overlook. The goal is to better understand your habits and make informed changes where needed. [5]
Scientific Monitoring Tools
For comprehensive sleep evaluation, polysomnography (PSG), a specialized diagnostic procedure conducted in sleep centers, offers precise measurements of sleep patterns. By objectively assessing various physiological parameters during sleep, PSG can identify specific sleep disturbances that may necessitate medical attention. [6]
Common Sleep Hygiene Mistakes
Many people unknowingly adopt habits that make quality sleep more difficult, even when they believe they’re doing everything right.
One of the biggest misconceptions is trying to “catch up” on sleep by sleeping several extra hours on weekends. While sleeping in occasionally isn’t harmful, constantly shifting your schedule can disrupt your circadian rhythm, making it harder to fall asleep on Sunday night and wake up on Monday morning. Another common mistake is using alcohol as a sleep aid. Although it may help you fall asleep faster, it often interrupts deeper stages of sleep and increases nighttime awakenings, leaving you less refreshed the next day. Many people also underestimate the impact of late-night screen time. Bright light from phones and tablets, combined with stimulating content, can delay melatonin production and keep your brain alert when it should be winding down.
Finally, don’t overlook the role of stress. Lying in bed worrying about tomorrow’s tasks rarely leads to restful sleep. Creating time earlier in the evening to organize your thoughts, journal or practice relaxation techniques can make bedtime feel much calmer.
One of the biggest misconceptions is trying to “catch up” on sleep by sleeping several extra hours on weekends. While sleeping in occasionally isn’t harmful, constantly shifting your schedule can disrupt your circadian rhythm, making it harder to fall asleep on Sunday night and wake up on Monday morning. Another common mistake is using alcohol as a sleep aid. Although it may help you fall asleep faster, it often interrupts deeper stages of sleep and increases nighttime awakenings, leaving you less refreshed the next day. Many people also underestimate the impact of late-night screen time. Bright light from phones and tablets, combined with stimulating content, can delay melatonin production and keep your brain alert when it should be winding down.
Finally, don’t overlook the role of stress. Lying in bed worrying about tomorrow’s tasks rarely leads to restful sleep. Creating time earlier in the evening to organize your thoughts, journal or practice relaxation techniques can make bedtime feel much calmer.
Tatjana, Yoga Teacher, Mywowfit
While good sleep hygiene is a crucial foundation for wellness, a truly holistic approach considers the interconnectedness of sleep, nutrition, and exercise. To create a personalized plan that optimizes all three areas, we recommend reaching out to Tatjana. She’ll help you design a fitness and wellness program tailored to your individual needs, including strategies for improving your sleep.
Personalized Sleep Improvement Plan
There’s no universal bedtime routine that works for everyone. The most effective sleep plan is one that fits naturally into your lifestyle. Start by evaluating your current habits. Ask yourself whether you go to bed at roughly the same time each night, if your bedroom promotes restful sleep, and whether something might be interfering with your routine.
Next, choose one or two changes to focus on instead of trying to overhaul everything at once. For example, you might commit to putting your phone away 30 minutes before bed or waking up at the same time every morning. Once those habits feel automatic, you can gradually introduce additional changes.
If you’re also working toward fitness goals, remember that healthy movement and quality sleep support one another. Regular exercise, balanced nutrition and adequate recovery all contribute to better overall well-being. Many people find that following a structured fitness routine, such as those offered through Mywowfit, naturally encourages healthier daily habits, including more consistent sleep.
Next, choose one or two changes to focus on instead of trying to overhaul everything at once. For example, you might commit to putting your phone away 30 minutes before bed or waking up at the same time every morning. Once those habits feel automatic, you can gradually introduce additional changes.
If you’re also working toward fitness goals, remember that healthy movement and quality sleep support one another. Regular exercise, balanced nutrition and adequate recovery all contribute to better overall well-being. Many people find that following a structured fitness routine, such as those offered through Mywowfit, naturally encourages healthier daily habits, including more consistent sleep.
Summary
Good sleep isn’t a luxury, instead it’s a foundation for better physical health, mental well-being and everyday performance. By maintaining a regular sleep schedule, creating a comfortable sleep environment, limiting evening screen time, managing stress, staying physically active and making thoughtful choices about nutrition, you can significantly improve the quality of your rest. These changes don’t need to happen all at once. In fact, small, consistent adjustments are often the ones that last.
It’s also important to recognize when lifestyle changes aren’t enough. If you continue to struggle with falling asleep or feeling rested, despite practicing good sleep hygiene, don’t hesitate to speak with a healthcare professional. Identifying and treating an underlying sleep disorder can make a dramatic difference in your quality of life. Better sleep is a long-term investment in your health. Every restful night helps your body recover, sharpens your mind, improves your mood and prepares you to handle the demands of the day ahead. By making sleep a priority rather than an afterthought, you’ll be supporting every other aspect of your well-being!
Want to level up your fitness journey?
If you’re craving more support, structure or real-time feedback, it might be time to explore options that include expert guidance, like Mywowfit. A little professional input can go a long way in helping you stay motivated, injury-free and on track toward your goals.
Here’s how solo workouts stack up against other approaches:
It’s also important to recognize when lifestyle changes aren’t enough. If you continue to struggle with falling asleep or feeling rested, despite practicing good sleep hygiene, don’t hesitate to speak with a healthcare professional. Identifying and treating an underlying sleep disorder can make a dramatic difference in your quality of life. Better sleep is a long-term investment in your health. Every restful night helps your body recover, sharpens your mind, improves your mood and prepares you to handle the demands of the day ahead. By making sleep a priority rather than an afterthought, you’ll be supporting every other aspect of your well-being!
Want to level up your fitness journey?
If you’re craving more support, structure or real-time feedback, it might be time to explore options that include expert guidance, like Mywowfit. A little professional input can go a long way in helping you stay motivated, injury-free and on track toward your goals.
Here’s how solo workouts stack up against other approaches:
FAQ Section
How much sleep do I need? Most adults need 7-9 hours of sleep per night. However, individual needs vary depending on age, activity levels, and overall health. Listen to your body and adjust your sleep schedule accordingly. If you consistently feel tired despite getting 7-9 hours, consult a doctor.
Can I "catch up" on sleep? While occasional sleep debt can be recovered, consistently sleeping less than your body requires leads to cumulative sleep deprivation. While a long sleep might alleviate some symptoms, it doesn't fully compensate for chronic sleep loss. Prioritizing consistent sleep is more effective than trying to "catch up" on weekends.
What if I can't fall asleep? If you can't fall asleep after 20-30 minutes, get out of bed and engage in a relaxing activity until you feel tired. Avoid screens. Then return to bed and try again. Establishing a consistent bedtime routine and optimizing your sleep environment can significantly help.
Impact of Naps. Short naps (20-30 minutes) can be beneficial for boosting alertness, but longer naps can disrupt nighttime sleep. Avoid napping late in the afternoon.
Sleep Supplements Safety. Consult your doctor before taking any sleep supplements. Many supplements interact with medications and can have adverse effects. Prioritize sleep hygiene tips before relying on supplements.
Can I "catch up" on sleep? While occasional sleep debt can be recovered, consistently sleeping less than your body requires leads to cumulative sleep deprivation. While a long sleep might alleviate some symptoms, it doesn't fully compensate for chronic sleep loss. Prioritizing consistent sleep is more effective than trying to "catch up" on weekends.
What if I can't fall asleep? If you can't fall asleep after 20-30 minutes, get out of bed and engage in a relaxing activity until you feel tired. Avoid screens. Then return to bed and try again. Establishing a consistent bedtime routine and optimizing your sleep environment can significantly help.
Impact of Naps. Short naps (20-30 minutes) can be beneficial for boosting alertness, but longer naps can disrupt nighttime sleep. Avoid napping late in the afternoon.
Sleep Supplements Safety. Consult your doctor before taking any sleep supplements. Many supplements interact with medications and can have adverse effects. Prioritize sleep hygiene tips before relying on supplements.
Sources:
Journal of Strength and Conditioning Research: Journal of Strength and Conditioning Research. (n.d.). NSCA Journal Homepage. nsca-jscr
National Library of Medicine: National Library of Medicine. (2009). Impact of strength training on body composition and performance. pubmed.ncbi.nlm.nih.gov
National Strength and Conditioning Association (NSCA): NSCA. (n.d.). Basics of Strength and Conditioning Manual. nsca.com
Journal of Strength and Conditioning Research: Journal of Strength and Conditioning Research. (n.d.). NSCA Journal Homepage. nsca-jscr
National Library of Medicine: National Library of Medicine. (2009). Impact of strength training on body composition and performance. pubmed.ncbi.nlm.nih.gov
National Strength and Conditioning Association (NSCA): NSCA. (n.d.). Basics of Strength and Conditioning Manual. nsca.com
Responses (10)
- markEstablishing sleep routine was the biggest game changer in my life
- jackieWorking out 2 hours before bed helps me to deal with anxiety!
- -Phone blue light is the biggest melatonin killer
- margaretI recommend to everyone to listen to meditations before bed :)
- nickDamnn always thought my weekend "catch up works"
- leaGreat tips!!!!
- Love yogaYoga is so helpful, kundalini changed my life, actually thinking of switching to online cause tired of driving 20 min back and forwth
- JoGonna give it a try
- miaaaloved the app choice
- lJmy sleep quality is directly correlated to anxiety levels