Get Some Shut Eye

In the book Built to Move, Kelly and Juliet Starrett outline these 10 tips to get the best rest and recovery. You might know some of these, but hopefully you can learn a thing or two to help you get a refreshing night’s rest.

Go to sleep and wake up at the same time, even weekends.

We keep babies on toddlers on strict sleep schedules, why don’t we do that as adults?

Move more throughout the day.

More movement throughout the day is going to help you hit the hay. TL;DR: walk more.

Careful with caffeine

Caffeine takes time for our system to process. Even if you’re a high caffeine metabolizer like me (I got my DNA tested), it can still affect your sleep, wait for it…. Even if you fall asleep without issue - it’s likely disrupting the restfulness and quality of your sleep. Try out a couple different cut off times and see what works best for you.

No phones in the bed.

IN 2015 right after GAIN opened I bought an analog alarm clock. I was waking up and immediately checking my email. Not exactly an easy morning wake up. These days I still leave my phone on the kitchen counter after 8pm.

Cut the alcohol

Anyone who has worn a Garmin or a WHOOP strap for a consistent period of time will tell you that alcohol negatively impacts their sleep. Not to mention they likely hate hangovers and hate how much junk they eat while drinking…. It’s something too many people rally behind for not a lot of good reasons. Audit your consumption.

Cool down

A cool room is the best place to sleep. Try turning the thermostat down a bit before bed and see if it helps you unwind.

Night time wind down

I’m a sucker for a morning routine, but I haven’t created my perfect bed time routine yet. Having a systematic habit in place might be the key to getting in bed at consistent times throughout the week. I do my soft tissue work before I go to bed to promote a parasympathetic response and trigger my body to rest and digest. The Starretts recommend setting an alarm 60 minutes before bed to remind you to start your routine.

Dark and quiet

Blackout shades are amazing. Especially if you’re early to bed people like us in the coming summer months.

Overestimate the time you need in bed.

This one is hard to wrap your head around. They’re saying if you want 8 hours, you better plan to be in bed for 9 hours. It’ll take you a while to fall asleep, and if you wake up for the bathroom, or toss and turn, all those minutes don’t count toward you sleep total.

Mimic you bedtime when you travel.

Self explanatory. Stay consistent.

Justin Miner

@justinminergain