Bedtime Routine Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:49:47 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Bedtime Routine Archives - yourdailysportfix.com 32 32 What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night https://yourdailysportfix.com/what-exactly-is-sleep-hygiene-tips-for-getting-your-best-night-every-night/ Sun, 24 Sep 2023 08:36:00 +0000 https://yourdailysportfix.com/?p=23884 Sleep is essential for both mental and physical health, but getting good-quality shut-eye is often easier said than done. Stress, screens, and irregular schedules can have a significant impact on the body’s natural sleep-wake cycles, making it difficult to wind down and get the deep rest we need. While some things will always be out […]

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]]> Sleep is essential for both mental and physical health, but getting good-quality shut-eye is often easier said than done. Stress, screens, and irregular schedules can have a significant impact on the body’s natural sleep-wake cycles, making it difficult to wind down and get the deep rest we need. While some things will always be out of our control, learning to practice proper sleep hygiene can mean the difference between waking up on the wrong side of the bed versus being rested and ready to tackle the day.

Consistency is Key

Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.

Consider Your Environment

Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.

Eat Right & Exercise

If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.

The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.

]]> Your Best Night’s Sleep: Tips for Good-Quality Slumber https://yourdailysportfix.com/your-best-nights-sleep-tips-for-good-quality-slumber/ Mon, 15 May 2023 16:34:17 +0000 https://yourdailysportfix.com/?p=22899 If you’ve ever struggled to get a good night’s sleep, know that you’re absolutely not alone. Quality sleep is crucial for our overall well-being, yet it’s not always as simple as hopping into bed and drifting off to dreamland. The good news is that with a few simple changes, you can dramatically improve the quality […]

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]]> If you’ve ever struggled to get a good night’s sleep, know that you’re absolutely not alone. Quality sleep is crucial for our overall well-being, yet it’s not always as simple as hopping into bed and drifting off to dreamland. The good news is that with a few simple changes, you can dramatically improve the quality of your slumber and say “goodbye” to nights spent tossing and turning. Read on for some simple, easy tips for getting good quality sleep so you can wake up feeling rested and rejuvenated. 

Create a Sleep-Friendly Environment

Transform your bedroom into a sleep sanctuary by making sure it’s cool, quiet, and dark. Invest in blackout curtains to block out unwanted light, use a white noise machine to drown out disturbances, and keep the room around 60-65 degrees Fahrenheit. Choosing a mattress and pillows that support your body can also help keep you comfortable throughout the night and prevent pain in the morning. 

Consistency is Key

Set a regular sleep schedule, aiming for a consistent bed and wake-up time that you can stick to even on weekends. Our bodies thrive on routine, and having a schedule helps regulate your circadian rhythm. Before bedtime, wind down with calming activities like reading or a warm bath. Avoid stimulating screens and caffeine, as they can interfere with falling asleep.

Practice Relaxation Techniques

Try techniques like deep breathing, progressive muscle relaxation, or meditation to relax your body and unwind your mind before bed. These practices help quiet racing thoughts and reduce stress so you feel calm and ready for sleep. You can also experiment with essential oils like lavender, or use a magnesium spray on your pillow.

The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.

]]> These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day https://yourdailysportfix.com/these-yoga-classes-by-jessica-richburg-are-the-perfect-way-to-end-your-day/ Thu, 02 Mar 2023 08:34:00 +0000 https://yourdailysportfix.com/?p=22175 Winding down after a long, busy day can be tricky. Sometimes it requires a bit of effort to switch from work to relaxation mode, but making the transition is essential for getting high-quality rest. When we’ve had a hectic day, we find a little yoga can be just the thing to help us move into […]

The post These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day appeared first on yourdailysportfix.com.

]]> Winding down after a long, busy day can be tricky. Sometimes it requires a bit of effort to switch from work to relaxation mode, but making the transition is essential for getting high-quality rest. When we’ve had a hectic day, we find a little yoga can be just the thing to help us move into a peaceful night. One of our favorite teachers is Jessica Richburg, a 500-hr. certified instructor with a talent for creating calming flows that always leave us feeling ready for bed. Here are a few of her classes we love.

“Yoga For A Relaxing Night’s Sleep”

This 10-minute routine is perfect for those nights when you’re just too tired to roll out your mat. It can be done from the comfort of your bed using nothing but a couple of pillows for support. You’ll be ready for sleep before savasana is finished.

“20 Minute Evening Yoga”

If tight muscles are getting in the way of a good night’s sleep, try this 20-minute class designed to create space and ease in the body. It contains plenty of deep stretches and ends with a long savasana to help you stay calm and comfortable all night long.

“Yin Yoga Class With Props”

For those super stressful days where you really need a bit of quiet time, we recommend this one-hour yin yoga class. It includes gentle stretches with long holds to help release tension from the body. Use the recommended props to make it feel extra restorative.

The post These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day appeared first on yourdailysportfix.com.

]]> Stretches Before Bed for Your Best Night’s Sleep https://yourdailysportfix.com/stretches-before-bed-for-your-best-nights-sleep/ Fri, 15 Oct 2021 08:43:00 +0000 https://yourdailysportfix.com/?p=18854 Getting a good night’s sleep is one of the most important things that you can do for your health. For many of us, days spent sitting at a desk or long hours on our feet leave little time to exercise, though research has shown that a bit of movement makes for better quality sleep. If […]

The post Stretches Before Bed for Your Best Night’s Sleep appeared first on yourdailysportfix.com.

]]> Getting a good night’s sleep is one of the most important things that you can do for your health. For many of us, days spent sitting at a desk or long hours on our feet leave little time to exercise, though research has shown that a bit of movement makes for better quality sleep. If you’re feeling a bit stiff before bed, these stretches can help you relax and send you off to dreamland.

Reclined Hip Stretch

Lay flat on your back on your bed or a yoga mat. Bend your right knee and place your left ankle over it so that you’re creating a figure 4 shape. Gently pull your right leg toward you to increase the stretch or away to decrease. Take 10 deep breaths before repeating on the opposite side.

Neck Stretch

Begin in a seated position with your legs crossed or extended in front of you. Inhale, and place your right hand over your left ear so that your fingers are pointed down and your arm is over your head. Exhale and gently use your hand to guide your head down so that your right ear is by your right shoulder. Hold for up to 10 breaths, release, and repeat on the other side. 

Happy Baby Pose

This yoga pose is ideal for gently stretching your hamstrings and reducing lower back pain. On your bed or a yoga mat, gently lay on your back and raise your feet to meet your hands, keeping your knees bent. Hold the pose for 10 breaths or if you feel called to, slowly rock from side to side.

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]]> Top 3 Fitness Routines to Practice Before Bedtime https://yourdailysportfix.com/top-3-fitness-routines-to-practice-before-bedtime/ Sun, 28 Mar 2021 12:38:00 +0000 https://yourdailysportfix.com/?p=17129 Working out before bedtime has its ups and downs, but it all comes down to picking the right activity. You should avoid fitness routines that have a tendency of elevating your adrenaline levels and focus on more relaxing fitness routines instead, such as these three. Yoga Yoga is the perfect pre-bedtime fitness routine and it […]

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]]> Working out before bedtime has its ups and downs, but it all comes down to picking the right activity. You should avoid fitness routines that have a tendency of elevating your adrenaline levels and focus on more relaxing fitness routines instead, such as these three.

Yoga

Yoga is the perfect pre-bedtime fitness routine and it comes with a long list of benefits. It will help you relax your muscles, increase your blood flow, and get rid of negative thoughts after a long day, especially if you make meditation a regular part of your routine.

Light Jogging

High-intensity cardio exercises should be avoided at least two hours before bedtime and vigorous running falls under this category. If you want to go for a jog, keep things light and breezy, and you’ll be able to sleep like a baby once you get home.

Stretching

Stretching is another relaxing routine that has the potential of improving your sleep quality. Doing gentle stretches before hitting the sheets will relieve muscle tension, help you de-stress, and even prevent sleep-disrupting cramps that will have you waking up in the middle of the night.

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]]> Sleep Better With These Bedtime Habits https://yourdailysportfix.com/sleep-better-with-these-bedtime-habits/ Mon, 17 Aug 2020 08:15:00 +0000 https://yourdailysportfix.com/?p=10506 Getting a good night’s sleep is the difference between having a sluggish day to being productive and active. It’s also associated with a ton of health benefits including lower blood pressure, lower blood sugar and stress, and decreasing your risk for serious health problems like diabetes and heart disease. With all of these reasons to […]

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]]> Getting a good night’s sleep is the difference between having a sluggish day to being productive and active. It’s also associated with a ton of health benefits including lower blood pressure, lower blood sugar and stress, and decreasing your risk for serious health problems like diabetes and heart disease. With all of these reasons to get quality sleep, how can you make your sleep better? It all starts with healthy bedtime habits and these are the five you should try.

Put Away Electronics

In addition to the blue light emitted from your phones and computer screens, the stress of social media and answering emails can make it hard to fall asleep. To help cue your brain and body that it’s time for bedtime, stop using electronics at least 30-60 minutes before bed.

Avoid Caffeine, Alcohol, and Large Meals

Don’t drink caffeine or alcohol in the evening and try to finish your dinner at least three hours before heading to bed. If you’re feeling hungry before bed, have a light snack 30-45 minutes before bedtime.

Relax

Find a relaxing and tech free activity to do 30-60 minutes before heading to bed. This could be reading a book, practicing yoga, or taking a warm bath.

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Let's talk about bed time habits, today! My ideal( because I am imperfect human! ) day off routine is switching off my room lights and switching on my reading lights. Set an alarm on phone and keep it out of reach. Pick up a book and read to sleep. I make sure it's a hard copy. I don't know whether it's the smell of the pages or the age old saga of 'books inducing sleep' (😂 ) – I wake up fresh like a fresh spongy bread straight out of oven! . If you have started thinking that I have been always like this. Hold on! I picked up non academic books in second half of 2019. Oh yes, I have always loved libraries but only till the 'library period' continued! Or, visiting one and reading some pages then and there and hardly visiting the book again – I was into short stories and poetry back in FC and one can manage short stints there. . What if my ideal routine is not followed? I read first thing in the morning ( because I workout in the evening 😎 ). It is such a fine kick start to the day. . Guess what? I am currently reading more. Morning and evening or night. Reading two books at a time. Current reads include Sapiens by @yuval_noah_harari and other being @chirunning by Danny Dreyer. I am enjoying reading more – may be, because I am loving to run, I am loving to explore #running related literature too! Whatever, it's peaceful and fulfilling. . Are you guys still scrolling the phone to sleep? I have seen many people who are positively affected by this very habit. चलो, कुछ बदलते हैं। शायद, जीवन बदल दे। . PS: I have created these bookmarks long back while listening to an online lecture. Trust me, art and craftwork help you concentrate and let not your mind wander. . . . . . . . #bookstagram#books#bookstagrammer#sapiens#chirunning#booksofinstagram#readersofinstagram#bedtimehabits#upscale#UPSC#upscmotivation#upsc2020#irs#beyondupsc#everydaygrateful

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Turn the Temperature Down

Before heading to bed, your body temperature drops and if your bedroom is too hot or you exercise too close to bedtime, your body may have difficulty cooling off, which makes it harder to fall asleep. Try and avoid working out too close to bedtime and turn your bedroom temperatures down for a better night’s sleep.

Stay Out of Bed Until Bedtime

Your bed should be reserved for sleeping, so avoid watching TV or working in bed. Got to another room to unwind until you’re ready to fall asleep.

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How’s your sleep? . . Many people are not getting enough sleep, especially during this COVID pandemic. Lack of sleep affects both our physical and mental health – our brain & immune system need good quality sleep to function. So what can we do if we’re having trouble sleeping? . . Matthew Walker (neuroscientist sleep specialist) says; – “You should not actually stay in bed for very long awake, because your brain is this remarkably associative device and it quickly learns that the bed is about being awake. So you should go to another room — a room that's dim. Just read a book — no screens, no phones — and only when you're sleepy return to the bed. And that way your brain relearns the association with your bedroom being about sleep rather than wakefulness.” . . Here at Tailored Health we also suggest checking in on your blood sugar levels – if you’re in the midst of a blood sugar rollercoaster this can be extremely disruptive to sleep. . Why not try the following to optimise your sleep; . ⏰Try to stick to a regular sleep schedule to keep your circadian rhythm in check. . ☕Avoid caffeine in the afternoon. . 🛌Keep your room cool & make it into a sleep sanctuary with essential oils. . 🌱Check your magnesium levels & intake . 🛋Turn bright lights down in the evening and avoid screens at least 2hrs before bed . . What’s your best sleep hack? . #sleep #wellness #health #psychology #sleeping #whywesleep #matthewwalker #mentalperformance #mind #mindful #sleepcycle #caffeine #nap #melatonin #vitality #sportpsychology #soulperformance #healthyliving #healthylifestyle #lifestyle #sleeptips #sleepbetter #improvemysleep #sleepwellness #sleephabits #mindbody #healthylifestyle #stressmanagement #bedtimehabits #sleepcoach #sleepeducation

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]]> The Benefits of Bedtime Stretches https://yourdailysportfix.com/benefits-of-bedtime-stretches-that-never-crossed-your-mind/ Mon, 22 Jun 2020 16:05:49 +0000 https://yourdailysportfix.com/?p=3951 Bedtime stretches are one of the healthiest rituals we should all embrace before hitting the sack. If they’re not a part of your nighttime routine just yet, here’s why you should make time for them. Better Sleep If you have a tendency to wake up in the middle of the night and struggle to get a […]

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]]> Bedtime stretches are one of the healthiest rituals we should all embrace before hitting the sack. If they’re not a part of your nighttime routine just yet, here’s why you should make time for them.

Better Sleep

If you have a tendency to wake up in the middle of the night and struggle to get a good night’s sleep, bedtime stretches are the way to go. They can improve the quality of sleep and help you feel more energized the next morning.

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I love my bed & I love my sleep 💤 It’s not always possible every night to follow a routine before bed but I try to relax my mind & body as much as possible to help me achieve the best quality nights rest💤 I have found that a good stretch before bed always helps💤 Along with natural remedies, from drinking night time tea to meditation stretching also works!💤 Stretching helps to focus your attention on your breath & body, not the stressors of the day. This awareness of your body helps you develop mindfulness💤 I also find that stretching before bedtime also helps to relieve muscle tension, prevent sleep-disrupting cramps & sleep less restlessly & wake up feeling more refreshed 💤 #sleep #sleeping #sleepbetter #sleepwell #sleeptime #sleep #sleepingtime #bed #bedtime #bedtimeroutine #bedtimestretches #bedtimestretch #bedtimestretching #goodnightssleep #goodnightsrest #ilovemybed #ilovemysleep #wakeuprefreshed #wakeupwell #relax #stretch #stretching #stretchingexercises

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Injury Prevention

Stretching will help you develop better flexibility and mobility, and you’ll be much less likely to get injured in the long run.

Stress Relief

Developing a stretching habit will help you go to bed relaxed every night because this activity targets key areas where you hold tension. You’ll have no trouble falling asleep – and staying asleep – after a proper stretching session gets you in the right state of mind.

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[share俾身邊嘅朋友一齊拉筋啦💗]. . "辛苦做完一日野, 仲要搭多成個鐘車先返到屋企, 食埋飯都已經冇咩時間淨啦~ 仲邊有額外體力同時間拉筋呀?" . 呢個會唔會係你心聲? 喺我仲係一個有開工無收工嘅OL嘅時候, 呢個都係我心入面經常出現嘅內心獨白😅 但係唔拉筋又真係會成身緊晒, 好似機械人咁郁唔到 (已經唔講split同backbend呢啲變態野)😭 所以一直以來都好想出條片等大家簡簡單單, 輕輕鬆鬆都可以保持身體健康。 . 經過咁多年終於的起心肝出咗呢條唔夠4分鐘嘅片, 等大家可以善用沖完涼睇電視嘅時間對自己身體好啲💗 #原片有十幾分鐘 #不過唔悶死大家啦 #有需要自行加時啦 #適合任何人士 #真正gentle #只為健康 #目標為本嘅上MpsFlex堂 #好似話我把聲有治癒功效

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]]> 5 Amazing Benefits of Practicing Yoga Before Bedtime https://yourdailysportfix.com/5-amazing-benefits-of-practicing-yoga-before-bedtime/ Mon, 15 Jun 2020 12:41:00 +0000 https://yourdailysportfix.com/?p=8506 Practicing yoga at any time can be great for your mind, body, and soul, but it’s especially beneficial if you do it before going to sleep. Here’s a couple of reasons why you should consider making yoga a part of your bedtime routine. Better Sleep Yoga can improve your sleep quality because it helps you […]

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]]> Practicing yoga at any time can be great for your mind, body, and soul, but it’s especially beneficial if you do it before going to sleep. Here’s a couple of reasons why you should consider making yoga a part of your bedtime routine.

Better Sleep

Yoga can improve your sleep quality because it helps you calm your nerves and empty your mind at the end of a long day.

Healthy Habits

If you’re prone to some bad bedtime habits, such as late-night snacking and mindless scrolling through your phone, yoga will allow you to replace them with a much healthier alternative.

Pain Relief

If you’re struggling to get a good night’s sleep because you’re dealing with muscle and joint pain, yoga can help you combat these problems.

Stress Relief

If you’re looking for a way to de-stress and keep your worries at bay before hitting the sack, it doesn’t get much better than practicing yoga.

Improved Breathing

Yoga will teach you to embrace proper breathing techniques, which can do wonders for your sleep quality and help you battle sleep apnea and snoring.

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]]> ersion="1.0" encoding="UTF-8"?> Bedtime Routine Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:49:47 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Bedtime Routine Archives - yourdailysportfix.com 32 32 What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night https://yourdailysportfix.com/what-exactly-is-sleep-hygiene-tips-for-getting-your-best-night-every-night/ Sun, 24 Sep 2023 08:36:00 +0000 https://yourdailysportfix.com/?p=23884 Sleep is essential for both mental and physical health, but getting good-quality shut-eye is often easier said than done. Stress, screens, and irregular schedules can have a significant impact on the body’s natural sleep-wake cycles, making it difficult to wind down and get the deep rest we need. While some things will always be out […]

The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.

]]> Sleep is essential for both mental and physical health, but getting good-quality shut-eye is often easier said than done. Stress, screens, and irregular schedules can have a significant impact on the body’s natural sleep-wake cycles, making it difficult to wind down and get the deep rest we need. While some things will always be out of our control, learning to practice proper sleep hygiene can mean the difference between waking up on the wrong side of the bed versus being rested and ready to tackle the day.

Consistency is Key

Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.

Consider Your Environment

Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.

Eat Right & Exercise

If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.

The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.

]]> Your Best Night’s Sleep: Tips for Good-Quality Slumber https://yourdailysportfix.com/your-best-nights-sleep-tips-for-good-quality-slumber/ Mon, 15 May 2023 16:34:17 +0000 https://yourdailysportfix.com/?p=22899 If you’ve ever struggled to get a good night’s sleep, know that you’re absolutely not alone. Quality sleep is crucial for our overall well-being, yet it’s not always as simple as hopping into bed and drifting off to dreamland. The good news is that with a few simple changes, you can dramatically improve the quality […]

The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.

]]> If you’ve ever struggled to get a good night’s sleep, know that you’re absolutely not alone. Quality sleep is crucial for our overall well-being, yet it’s not always as simple as hopping into bed and drifting off to dreamland. The good news is that with a few simple changes, you can dramatically improve the quality of your slumber and say “goodbye” to nights spent tossing and turning. Read on for some simple, easy tips for getting good quality sleep so you can wake up feeling rested and rejuvenated. 

Create a Sleep-Friendly Environment

Transform your bedroom into a sleep sanctuary by making sure it’s cool, quiet, and dark. Invest in blackout curtains to block out unwanted light, use a white noise machine to drown out disturbances, and keep the room around 60-65 degrees Fahrenheit. Choosing a mattress and pillows that support your body can also help keep you comfortable throughout the night and prevent pain in the morning. 

Consistency is Key

Set a regular sleep schedule, aiming for a consistent bed and wake-up time that you can stick to even on weekends. Our bodies thrive on routine, and having a schedule helps regulate your circadian rhythm. Before bedtime, wind down with calming activities like reading or a warm bath. Avoid stimulating screens and caffeine, as they can interfere with falling asleep.

Practice Relaxation Techniques

Try techniques like deep breathing, progressive muscle relaxation, or meditation to relax your body and unwind your mind before bed. These practices help quiet racing thoughts and reduce stress so you feel calm and ready for sleep. You can also experiment with essential oils like lavender, or use a magnesium spray on your pillow.

The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.

]]> These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day https://yourdailysportfix.com/these-yoga-classes-by-jessica-richburg-are-the-perfect-way-to-end-your-day/ Thu, 02 Mar 2023 08:34:00 +0000 https://yourdailysportfix.com/?p=22175 Winding down after a long, busy day can be tricky. Sometimes it requires a bit of effort to switch from work to relaxation mode, but making the transition is essential for getting high-quality rest. When we’ve had a hectic day, we find a little yoga can be just the thing to help us move into […]

The post These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day appeared first on yourdailysportfix.com.

]]> Winding down after a long, busy day can be tricky. Sometimes it requires a bit of effort to switch from work to relaxation mode, but making the transition is essential for getting high-quality rest. When we’ve had a hectic day, we find a little yoga can be just the thing to help us move into a peaceful night. One of our favorite teachers is Jessica Richburg, a 500-hr. certified instructor with a talent for creating calming flows that always leave us feeling ready for bed. Here are a few of her classes we love.

“Yoga For A Relaxing Night’s Sleep”

This 10-minute routine is perfect for those nights when you’re just too tired to roll out your mat. It can be done from the comfort of your bed using nothing but a couple of pillows for support. You’ll be ready for sleep before savasana is finished.

“20 Minute Evening Yoga”

If tight muscles are getting in the way of a good night’s sleep, try this 20-minute class designed to create space and ease in the body. It contains plenty of deep stretches and ends with a long savasana to help you stay calm and comfortable all night long.

“Yin Yoga Class With Props”

For those super stressful days where you really need a bit of quiet time, we recommend this one-hour yin yoga class. It includes gentle stretches with long holds to help release tension from the body. Use the recommended props to make it feel extra restorative.

The post These Yoga Classes By Jessica Richburg are the Perfect Way to End Your Day appeared first on yourdailysportfix.com.

]]> Stretches Before Bed for Your Best Night’s Sleep https://yourdailysportfix.com/stretches-before-bed-for-your-best-nights-sleep/ Fri, 15 Oct 2021 08:43:00 +0000 https://yourdailysportfix.com/?p=18854 Getting a good night’s sleep is one of the most important things that you can do for your health. For many of us, days spent sitting at a desk or long hours on our feet leave little time to exercise, though research has shown that a bit of movement makes for better quality sleep. If […]

The post Stretches Before Bed for Your Best Night’s Sleep appeared first on yourdailysportfix.com.

]]> Getting a good night’s sleep is one of the most important things that you can do for your health. For many of us, days spent sitting at a desk or long hours on our feet leave little time to exercise, though research has shown that a bit of movement makes for better quality sleep. If you’re feeling a bit stiff before bed, these stretches can help you relax and send you off to dreamland.

Reclined Hip Stretch

Lay flat on your back on your bed or a yoga mat. Bend your right knee and place your left ankle over it so that you’re creating a figure 4 shape. Gently pull your right leg toward you to increase the stretch or away to decrease. Take 10 deep breaths before repeating on the opposite side.

Neck Stretch

Begin in a seated position with your legs crossed or extended in front of you. Inhale, and place your right hand over your left ear so that your fingers are pointed down and your arm is over your head. Exhale and gently use your hand to guide your head down so that your right ear is by your right shoulder. Hold for up to 10 breaths, release, and repeat on the other side. 

Happy Baby Pose

This yoga pose is ideal for gently stretching your hamstrings and reducing lower back pain. On your bed or a yoga mat, gently lay on your back and raise your feet to meet your hands, keeping your knees bent. Hold the pose for 10 breaths or if you feel called to, slowly rock from side to side.

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]]> Top 3 Fitness Routines to Practice Before Bedtime https://yourdailysportfix.com/top-3-fitness-routines-to-practice-before-bedtime/ Sun, 28 Mar 2021 12:38:00 +0000 https://yourdailysportfix.com/?p=17129 Working out before bedtime has its ups and downs, but it all comes down to picking the right activity. You should avoid fitness routines that have a tendency of elevating your adrenaline levels and focus on more relaxing fitness routines instead, such as these three. Yoga Yoga is the perfect pre-bedtime fitness routine and it […]

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]]> Working out before bedtime has its ups and downs, but it all comes down to picking the right activity. You should avoid fitness routines that have a tendency of elevating your adrenaline levels and focus on more relaxing fitness routines instead, such as these three.

Yoga

Yoga is the perfect pre-bedtime fitness routine and it comes with a long list of benefits. It will help you relax your muscles, increase your blood flow, and get rid of negative thoughts after a long day, especially if you make meditation a regular part of your routine.

Light Jogging

High-intensity cardio exercises should be avoided at least two hours before bedtime and vigorous running falls under this category. If you want to go for a jog, keep things light and breezy, and you’ll be able to sleep like a baby once you get home.

Stretching

Stretching is another relaxing routine that has the potential of improving your sleep quality. Doing gentle stretches before hitting the sheets will relieve muscle tension, help you de-stress, and even prevent sleep-disrupting cramps that will have you waking up in the middle of the night.

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]]> Sleep Better With These Bedtime Habits https://yourdailysportfix.com/sleep-better-with-these-bedtime-habits/ Mon, 17 Aug 2020 08:15:00 +0000 https://yourdailysportfix.com/?p=10506 Getting a good night’s sleep is the difference between having a sluggish day to being productive and active. It’s also associated with a ton of health benefits including lower blood pressure, lower blood sugar and stress, and decreasing your risk for serious health problems like diabetes and heart disease. With all of these reasons to […]

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]]> Getting a good night’s sleep is the difference between having a sluggish day to being productive and active. It’s also associated with a ton of health benefits including lower blood pressure, lower blood sugar and stress, and decreasing your risk for serious health problems like diabetes and heart disease. With all of these reasons to get quality sleep, how can you make your sleep better? It all starts with healthy bedtime habits and these are the five you should try.

Put Away Electronics

In addition to the blue light emitted from your phones and computer screens, the stress of social media and answering emails can make it hard to fall asleep. To help cue your brain and body that it’s time for bedtime, stop using electronics at least 30-60 minutes before bed.

Avoid Caffeine, Alcohol, and Large Meals

Don’t drink caffeine or alcohol in the evening and try to finish your dinner at least three hours before heading to bed. If you’re feeling hungry before bed, have a light snack 30-45 minutes before bedtime.

Relax

Find a relaxing and tech free activity to do 30-60 minutes before heading to bed. This could be reading a book, practicing yoga, or taking a warm bath.

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Let's talk about bed time habits, today! My ideal( because I am imperfect human! ) day off routine is switching off my room lights and switching on my reading lights. Set an alarm on phone and keep it out of reach. Pick up a book and read to sleep. I make sure it's a hard copy. I don't know whether it's the smell of the pages or the age old saga of 'books inducing sleep' (😂 ) – I wake up fresh like a fresh spongy bread straight out of oven! . If you have started thinking that I have been always like this. Hold on! I picked up non academic books in second half of 2019. Oh yes, I have always loved libraries but only till the 'library period' continued! Or, visiting one and reading some pages then and there and hardly visiting the book again – I was into short stories and poetry back in FC and one can manage short stints there. . What if my ideal routine is not followed? I read first thing in the morning ( because I workout in the evening 😎 ). It is such a fine kick start to the day. . Guess what? I am currently reading more. Morning and evening or night. Reading two books at a time. Current reads include Sapiens by @yuval_noah_harari and other being @chirunning by Danny Dreyer. I am enjoying reading more – may be, because I am loving to run, I am loving to explore #running related literature too! Whatever, it's peaceful and fulfilling. . Are you guys still scrolling the phone to sleep? I have seen many people who are positively affected by this very habit. चलो, कुछ बदलते हैं। शायद, जीवन बदल दे। . PS: I have created these bookmarks long back while listening to an online lecture. Trust me, art and craftwork help you concentrate and let not your mind wander. . . . . . . . #bookstagram#books#bookstagrammer#sapiens#chirunning#booksofinstagram#readersofinstagram#bedtimehabits#upscale#UPSC#upscmotivation#upsc2020#irs#beyondupsc#everydaygrateful

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Turn the Temperature Down

Before heading to bed, your body temperature drops and if your bedroom is too hot or you exercise too close to bedtime, your body may have difficulty cooling off, which makes it harder to fall asleep. Try and avoid working out too close to bedtime and turn your bedroom temperatures down for a better night’s sleep.

Stay Out of Bed Until Bedtime

Your bed should be reserved for sleeping, so avoid watching TV or working in bed. Got to another room to unwind until you’re ready to fall asleep.

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How’s your sleep? . . Many people are not getting enough sleep, especially during this COVID pandemic. Lack of sleep affects both our physical and mental health – our brain & immune system need good quality sleep to function. So what can we do if we’re having trouble sleeping? . . Matthew Walker (neuroscientist sleep specialist) says; – “You should not actually stay in bed for very long awake, because your brain is this remarkably associative device and it quickly learns that the bed is about being awake. So you should go to another room — a room that's dim. Just read a book — no screens, no phones — and only when you're sleepy return to the bed. And that way your brain relearns the association with your bedroom being about sleep rather than wakefulness.” . . Here at Tailored Health we also suggest checking in on your blood sugar levels – if you’re in the midst of a blood sugar rollercoaster this can be extremely disruptive to sleep. . Why not try the following to optimise your sleep; . ⏰Try to stick to a regular sleep schedule to keep your circadian rhythm in check. . ☕Avoid caffeine in the afternoon. . 🛌Keep your room cool & make it into a sleep sanctuary with essential oils. . 🌱Check your magnesium levels & intake . 🛋Turn bright lights down in the evening and avoid screens at least 2hrs before bed . . What’s your best sleep hack? . #sleep #wellness #health #psychology #sleeping #whywesleep #matthewwalker #mentalperformance #mind #mindful #sleepcycle #caffeine #nap #melatonin #vitality #sportpsychology #soulperformance #healthyliving #healthylifestyle #lifestyle #sleeptips #sleepbetter #improvemysleep #sleepwellness #sleephabits #mindbody #healthylifestyle #stressmanagement #bedtimehabits #sleepcoach #sleepeducation

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]]> The Benefits of Bedtime Stretches https://yourdailysportfix.com/benefits-of-bedtime-stretches-that-never-crossed-your-mind/ Mon, 22 Jun 2020 16:05:49 +0000 https://yourdailysportfix.com/?p=3951 Bedtime stretches are one of the healthiest rituals we should all embrace before hitting the sack. If they’re not a part of your nighttime routine just yet, here’s why you should make time for them. Better Sleep If you have a tendency to wake up in the middle of the night and struggle to get a […]

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]]> Bedtime stretches are one of the healthiest rituals we should all embrace before hitting the sack. If they’re not a part of your nighttime routine just yet, here’s why you should make time for them.

Better Sleep

If you have a tendency to wake up in the middle of the night and struggle to get a good night’s sleep, bedtime stretches are the way to go. They can improve the quality of sleep and help you feel more energized the next morning.

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I love my bed & I love my sleep 💤 It’s not always possible every night to follow a routine before bed but I try to relax my mind & body as much as possible to help me achieve the best quality nights rest💤 I have found that a good stretch before bed always helps💤 Along with natural remedies, from drinking night time tea to meditation stretching also works!💤 Stretching helps to focus your attention on your breath & body, not the stressors of the day. This awareness of your body helps you develop mindfulness💤 I also find that stretching before bedtime also helps to relieve muscle tension, prevent sleep-disrupting cramps & sleep less restlessly & wake up feeling more refreshed 💤 #sleep #sleeping #sleepbetter #sleepwell #sleeptime #sleep #sleepingtime #bed #bedtime #bedtimeroutine #bedtimestretches #bedtimestretch #bedtimestretching #goodnightssleep #goodnightsrest #ilovemybed #ilovemysleep #wakeuprefreshed #wakeupwell #relax #stretch #stretching #stretchingexercises

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Injury Prevention

Stretching will help you develop better flexibility and mobility, and you’ll be much less likely to get injured in the long run.

Stress Relief

Developing a stretching habit will help you go to bed relaxed every night because this activity targets key areas where you hold tension. You’ll have no trouble falling asleep – and staying asleep – after a proper stretching session gets you in the right state of mind.

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[share俾身邊嘅朋友一齊拉筋啦💗]. . "辛苦做完一日野, 仲要搭多成個鐘車先返到屋企, 食埋飯都已經冇咩時間淨啦~ 仲邊有額外體力同時間拉筋呀?" . 呢個會唔會係你心聲? 喺我仲係一個有開工無收工嘅OL嘅時候, 呢個都係我心入面經常出現嘅內心獨白😅 但係唔拉筋又真係會成身緊晒, 好似機械人咁郁唔到 (已經唔講split同backbend呢啲變態野)😭 所以一直以來都好想出條片等大家簡簡單單, 輕輕鬆鬆都可以保持身體健康。 . 經過咁多年終於的起心肝出咗呢條唔夠4分鐘嘅片, 等大家可以善用沖完涼睇電視嘅時間對自己身體好啲💗 #原片有十幾分鐘 #不過唔悶死大家啦 #有需要自行加時啦 #適合任何人士 #真正gentle #只為健康 #目標為本嘅上MpsFlex堂 #好似話我把聲有治癒功效

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]]> 5 Amazing Benefits of Practicing Yoga Before Bedtime https://yourdailysportfix.com/5-amazing-benefits-of-practicing-yoga-before-bedtime/ Mon, 15 Jun 2020 12:41:00 +0000 https://yourdailysportfix.com/?p=8506 Practicing yoga at any time can be great for your mind, body, and soul, but it’s especially beneficial if you do it before going to sleep. Here’s a couple of reasons why you should consider making yoga a part of your bedtime routine. Better Sleep Yoga can improve your sleep quality because it helps you […]

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]]> Practicing yoga at any time can be great for your mind, body, and soul, but it’s especially beneficial if you do it before going to sleep. Here’s a couple of reasons why you should consider making yoga a part of your bedtime routine.

Better Sleep

Yoga can improve your sleep quality because it helps you calm your nerves and empty your mind at the end of a long day.

Healthy Habits

If you’re prone to some bad bedtime habits, such as late-night snacking and mindless scrolling through your phone, yoga will allow you to replace them with a much healthier alternative.

Pain Relief

If you’re struggling to get a good night’s sleep because you’re dealing with muscle and joint pain, yoga can help you combat these problems.

Stress Relief

If you’re looking for a way to de-stress and keep your worries at bay before hitting the sack, it doesn’t get much better than practicing yoga.

Improved Breathing

Yoga will teach you to embrace proper breathing techniques, which can do wonders for your sleep quality and help you battle sleep apnea and snoring.

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