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How to prime yourself for a great sleep so you can move more

Physical activity does so many things to make us feel good…it boosts mood and energy levels, builds confidence and self-esteem…and it helps us get a good night’s sleep!
In fact, a good workout can lead to better shut-eye, and better shut-eye can lead to a good workout. It’s a match made in heaven! To help you feel great and have the energy to move during the day, we’ve pulled together a list of ways to recharge at night.


  1. Go to bed and wake up at the same time every day (including weekends).
  2. Avoid caffeine consumption starting in the late afternoon (e.g., coffee, tea, soft drinks, chocolate, etc.).
  3. Expose yourself to bright light in the morning – sunlight helps the biological clock to reset itself each day. Consider a natural light/sunrise alarm clock.
  4. Make sure your bedroom is conducive to sleep – it should be dark, quiet, comfortable, and cool.
  5. Sleep on a comfortable mattress and pillow.
  6. Don’t go to bed feeling hungry – but also don’t eat a heavy meal before bed.
  7. Develop a relaxing routine before bedtime – take a bath, listen to music, read a good book, have a cup of herbal tea.
  8. Reserve your bedroom for sleeping only – keep cell phones, computers, and televisions out of your bedroom and try to avoid screens leading up to bedtime.
  9. Exercise regularly during the day – the more physical activity you get, the better (and longer) you’ll sleep.


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