Sleep On It

According to a Harvard study, sleep plays a critical role in immune functionmetabolism, memory, learning, and other vital functions. For bodybuilders, getting adequate sleep is essential to repairing tissue and growing muscle.

1. Go Dark

Make sure the lights are turned all the way down, including LED lights from electronics to promote the production of sleep hormone melatonin. Even the smallest light can keep your body awake and unable to unwind when you want it to.

2. Put Your Toys Away

The National Sleep Foundation did a study in 2011 which showed that people who use their personal electronics within an hour before bed experienced more problems with sleep. If you tend to wake up tired, consider tuning out and shutting down your TV, computer, and Instagram feed an hour before hitting the hay.

3. Meditate

Take the edge off your day with a simple breathing practice. Meditation can help you tame your racing thoughts by getting you back into your body for a relaxing night’s sleep.

4. Update Your Sleep Essentials

Is your mattress worn down? Are you still sleeping on the same sheets from a year ago? It might be time to treat yourself to new sleep gear to make that face-hitting-the-pillow moment something to look forward to. For a better sleep experience, consider going to bedding specialists like

5. Wake Up Easy

If you dread the alarm clock or use the snooze button as a lifeline, set two alarms instead of one. Wake up with the first alarm and set the second one for 15-20 minutes later. This will allow you to have a peaceful, stress-free morning without having to do mental math to see how many more times you can hit snooze.

6. Get Your Hard Eight

A minimum of eight hours sleep gives your brain adequate time to learn and memorize new skills, according to a study from the University of Wisconsin. With a full serving of sleep you can help your body to de-stress, decompress, and process the day’s events and wake up feeling ready to tackle a new day.