Tips for Better Sleep

Getting better sleep seems to be something many people in busy Silicon Valley should focus on. Not being able to sleep is frustrating, and lack of adequate sleep can  lead to serious health problems. Your body needs at least 6 hours of sleep every night in order to be active again the next day.

Sleep allows you to rejuvenate, and to fight off colds, viruses and disease. It allows you to function well the next day. It can even help you have a more highly functioning, fat burning metabolism.  Test subjects in an American Journal of Epidemiology study who slept less than seven hours a night were more likely to gain weight.  Other research has shown that even partial sleep deprivation increases the production of ghrelin, a hormone that triggers hunger.

In order to get to sleep and/or stay asleep some people will take take prescription sleep aids or over the counter medications.  If you’re troubled by poor sleep or not enough sleep, hold off on the pharmaceutical help and try a few of these ideas first.

Tips for Better Sleep

  • When it comes to sleep, the more routine, the better.   Make an effort to go to sleep at the same time each night.  If you’re not getting 6-7 hours, begin creating a situation at home that allows you to slowly transition your bedtime routine to begin earlier.
  • Create a small buffer of time to “segway” into sleep.  Turn off your phone and your computer.  STOP WORKING. Create some sort of 10-15 minute ritual that will signal your body to begin to shut down and relax in preparation for sleep.  This might be a hot bath, reading in a quiet room, meditation, listening to relaxing music or reading a short chapter of a book.  Sometimes before I go to bed, I put on some soothing scented lotion before putting my PJs on, and I do a 5-6 minute stretching routine on my bedroom floor.  Other times I’ll read for about 15 minutes.  This creates a nice segway between the hustle and bustle of household activities and allows me to wind down clear my mind.  This “routine” also signals my body that it’s time to sleep.
  • If you think about work at night, write out tomorrow’s “To Do” list well before bed and put it away somewhere (like your laptop case) .  When you put it away, tell yourself that you’re shutting down from your brain being on work.  Let it go until tomorrow.
  • If you like tea, try having a cup of decaffeinated Chamomile tea about 1 hour before bed.  Chamomile can have a calming effect on many people.
  • Avoid eating too close to bedtime.  Being really full when you lie down is uncomfortable (and might lead to gastric reflux if you’re prone to it).  By the same token—don’t go to bed starving.  This is a surefire way to wake up in the middle of the night!
  • Consider black-out curtains if you find that light coming into your bedroom window affects your sleep.
  • If you have a hard time falling asleep, try adding a drop of lavender oil (available at Whole Foods Market) on your pillow at night might help you fall asleep faster .
  • If you aren’t currently exercising, consider beginning a regular exercise program!  People who exercise tend to have better quality sleep.  Just make sure that you don’t exercise vigorously too close to bedtime, as this might make it harder to wind down.


If you’re local to the San Jose, Campbell or Los Gatos area, give us a call at 408-265-1540 or check out our San Jose boot camp schedule and grab yourself a FREE one-week trial at one of our boot camps.  We’ll get you in shape AND help you get better quality sleep!




Remember, a good night’s sleep always helps to keep you healthy by giving your mind and body time to replenish. Use the tips above to help you wake up each morning feeling refreshed and ready for the day ahead.

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Sleep Better at Night – Tips for the Perfect Bedroom

Are you having trouble sleeping at night? If so, then the problem may actually be in the layout and look of your bedroom. In fact, making a couple of changes to your room could have a substantial impact on how well you sleep at night. Let’s take a little look.Let’s start with the colour of your wall. Did you know that it could actually be too stimulating for you? Researchers have indicated the best colours to paint your wall are ‘calming’ colours. It also needs to be matted as opposed to glossed. There is no ‘perfect’ colour. You just need to find one which resonates with you perfectly. This is actually the top reason as to why you’re not be sleeping well at night.

The temperature of your room is also going to have a major effect on how well you sleep at night. This means you need to get a thermostat installed. You will want to keep the temperature somewhere between 65F and 75F to allow your body to slip into sleep much easier. You may also want to install a lock on your door to make you feel safer at night. Most of the time, whether you feel safe or not is not something you are actively thinking about, but it can actually be detrimental to how well you are sleeping at night. Install a lock and you will feel much safer in the evening.

Do you have a television? If so, get rid of it. Remember, your bedroom is a place to sleep not to ‘entertain’ yourself. Even if it isn’t turned on it could still be ‘playing on your mind’, which of course is going to be highly detrimental to your sleeping activities.

Have a lot of noise outside? If so, you may want to consider investing in a sound machine. They are actually fairly cheap nowadays and can block out that traffic pretty well. If there is a lot of noise then it is highly likely that there will be a lot of light coming in through your window. Experts have said that the best way to get a good night’s sleep is to eliminate as much light in your room as possible. This means installing a pretty heavy curtain. If you must have lighting when you sleep, opt for ambient lighting as opposed to a big light hanging down from the ceiling. This will quickly lead you into the world of dreams. Ideally, you will also want to eliminate those alarm clocks that have bright red lights on them. Again, this is going to affect your sleeping patterns.

Finally, let’s work on making your bed a little bit better. Starting with your pillow. If you find that you are waking up in the morning with a stiff neck then you will need to get a more supportive pillow. If not, opt for something softer. In addition to this, you will want to replace your pillow at least once a year to keep it comfortable.

If you can afford it, purchase a memory foam mattress. It really will be so much more comfortable for you. Many people’s sleeping problems are actually caused by the quality of their mattress. Choose the best possible mattress for your needs, make sure you check out as many as possible.

If you bear these tips in mind, you honestly will be on the quick path to a much better night of sleep. This is going to allow you to feel refreshed in the morning.

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