CANADIAN PHYSIQUE ALLIANCE July/August SUMMER ISSUE | Seite 68

BRAIN DUMP:
To keep your mind from racing about current things on your head, 45
min before bed, grab a pen and notebook (not your tablet), and
perform a brain dump. This can include, but is not limited to things
such as: a list of your 3 most important tasks you will want to
accomplish the next day; any thoughts you have about a current
situation that has been occupying your mind; and your ideas about
an upcoming project that you are excited about. Once you have
dumped all of your thoughts onto your notebook, your mind will be
clear, calm, and content.
CREATE A SLEEP
CHAMBER: CHOOSE THE
RIGHT EQUIPMENT
Your environment can be a big help
for getting a great sleep. Set your
room temperature to 16-17C (62-
64F) as this has been proven to be
the best room temperature for
optimal sleep. Furthermore, your
bedroom should be as dark as
possible: use black out window
coverings, no alarm clocks, no power
light indicators, and no
smartphones. Having the right mattress and bedding for
a good night’s sleep is just as important
as choosing the right pair of shoes for
your workouts. Having the right mattress
and bedding for you ensures that you are
maximizing the quality and the time you
spend in bed. It can make the difference
between waking up sore and stiff, or
waking up rested and rejuvenated, and
ready to seize the day.
As you can see, with just a few small adjustments to your schedule, daily habits, and your
environment, you can improve your sleep dramatically. And I promise you, once you do, everything
will improve. When you consider sleep as important as nutrition and exercise for your goals, you
will not just sleep to get some rest, you will sleep for success!