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I’m basically a professional sleeper. I try to get at least nine hours a night and I nap whenever I can. I can fall asleep whenever, wherever—I’ve fallen asleep on a couch at HealthyWay HQ and in the passenger seat of a car on a 10-minute drive, and I always curl up in my airplane seat and doze off as soon as I sit down.
Despite getting what some people consider an insane amount of sleep, I still used to find myself fatigued. After doing some research, I learned that it’s not just the amount of sleep you get that matters; the way you sleep does too.
Now, I’m a professional sleeper who actually feels refreshed in the morning (well, most days). Here’s how I do it.
Research has proven the necessity of thermoneutrality—a state of balance between you and your environment—in sleep. A 1994 study showed that the ideal temperature for sleep is 16° to 19° C (60° to 66° F) if you’ve got pajamas and a light sheet. That means you should seriously cool down your room to get the best sleep. Trust me, there’s no better feeling than having your A/C blasting at 64° while you’re snuggling under a cozy blanket.
Blue light is the nemesis of sleep. At least that’s what this letter from Harvard Medical School says. Blue wavelengths, like those emanating from our screens, are seriously disruptive to melatonin secretion and circadian rhythms. So the best thing to do is limit your interaction with screens.
But it’s 2018 and that can feel pretty impossible (no judgment: I work on a computer all day long). So the next best thing is to make use of your phone’s blue light filter or download a dedicated app, like Flux, which will make your screen’s light a little warmer, eliminating some of the blue light issue.
It’s both a blessing and a curse that caffeine doesn’t seem to affect me too much—I don’t honestly see too many benefits, but it doesn’t keep me up late either. For many other people, though, that’s not the case. If you find yourself struggling to sleep, start tracking your caffeine intake after noon and consider cutting back—it could be affecting you more than you know.
And while you might be inclined to go for a nightcap if you’re feeling particularly restless, that 1994 study pointed out that although alcohol can act as a “relaxing, sedative agent” if you drink right before bedtime, you might wake up more in the night or not get the quality rest you need, thanks to its activation of your sympathetic nervous system.
As for nicotine, you already know you need to quit—I won’t harp on about it. But as it relates to sleep, the same study said that at high concentrations, it inhibits sleep. (It also said that at low concentrations, it leads to sedation, but I hardly think the risks of nicotine are worth it.)
This might mean calling in the big guns: blackout curtains, eye masks, white noise machines, ear plugs, fans, and more. Here’s why.
A 2000 study in the journal Neuron found that sound stimulates our auditory cortex when we’re awake and during non–rapid eye movement (REM) sleep. (Remember that REM sleep is the really good stuff.) But while some parts of the brain were less activated during sleep than while awake, other parts of the brain were still activated by noise.
This led the researchers to believe that even while we’re sleeping, our brain can process noise stimulation. In order to reduce this brain activity, try employing a white noise machine. A 2005 study from Sleep Medicine showed that “mixed frequency white noise” prevented people from waking up because it masks the difference between normal background noise and any other loud noises.
It’s important to get outside during the day to keep your circadian rhythm regulated, but when it comes to bedtime, shutting the world out is key. A study in The Journal of Clinical Endocrinology & Metabolism showed that light in a bedroom suppressed melatonin levels and made subjects’ bodies “think” that night is shorter than it is, meaning they didn’t get as much sleep as they could’ve (or should’ve). The National Sleep Foundation recommends using dim lamps, blackout curtains, and even eye masks when you sleep. This will force your body to fall asleep—and stay that way.
My last sleep tip is my favorite tip: Do your nighttime skincare routine. Or pick something else that’s relaxing to you. That might be reading a book or journaling (next to a low-wattage lamp, of course), meditating, taking a warm bath, or doing a light yoga flow.
It’s a trick new parents the world over quickly learn: Having a bedtime routine is an easy way to signal to babies that bedtime is imminent. And while we are grown women who don’t have people tucking us in bed at night, we can still trick the cavewoman parts of our brains into getting ready for sleep by engaging in the same rituals night after night.
Slow, steady, and calm… And then we drift off into dreamland.
Sweet dreams, ladies.
Looking for a Buddha bowl you can brag to your girlfriends about? Try this colorful recipe for a light, nutritious dish.
The great gym debate was my daily struggle throughout the first two years of my professional career. Each evening during my commute I would ask myself: Should I force myself to go to the gym when all I want to do is beat traffic and get home to my fur babe? Do I race home only to find myself sitting on the couch filled with regret that I hadn’t just sucked it up and prioritized physical exercise? Is the money I’m spending on this gym membership each month actually worth it if I don’t attend daily?
Now you may be wondering, Why doesn’t this chick wake up earlier and work out before she goes to the office? And that, my fellow boss babes, is a valid question. I have, however, attempted the early-riser workout multiple times during my lifetime, and it has a success rate of zero for me since I am not my true self in the morning but instead a crabby toddler trapped inside of a grown woman’s body.
Since I’ve learned through trial and error that evening workouts are what works best for my schedule and body, I was initially drawn to the idea of a gym membership, especially one that offered access to various fitness classes later in the day. Despite this enticing group class atmosphere, I still found myself rushing home after a long day at work and avoiding the gym entirely. As I calculated the cost of my gym membership in my head ($20 per month x 12 = $240 each year), it dawned on me that I could remove this daily source of stress and guilt by creating my own home gym!
Shortly after this realization, I decided to cancel my gym membership and began seeking free ways to keep my body moving after work such as plogging and began repurposing my gym membership money into funds for equipment for my home gym.
Fortunately for me, my house has a small extra bedroom (8 x 10) that my fiancé and I use as an office that I knew would be the ideal place to create my gym. Although this room isn’t particularly large, it does offer a lot of natural light, which I find comforting after a long day at the office staring at a computer monitor (or three).
As I began to brainstorm what items I would need for my home gym, I knew that I wanted to keep the space both minimalistic and motivating since—let’s face it—I’m 26 and short on time and cash, so I want to make my home workout efforts count. To create my ideal workout sanctuary, I prioritized finding versatile, compact fitness equipment that could be easily stored in a corner of the office/home gym room.
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By making conscious product selections, I was able to acquire all of the equipment that I needed for my home gym for less than I would’ve spent on a one-year gym membership. If my calculations are correct *pushes up glasses*, these items cost around $160 (we can call it $180 if I had purchased a new soccer ball), so I’ve already saved $60 by making this switch.
Aside from the cost aspect, one of the things I love most about my home gym is that I no longer have to worry about the great gym debate during my commute after work because my gym is within my home.
With these few items, I now have the ability to do cardio workouts, kettlebell exercises, bodyweight workouts, yoga flows, and so much more—all from the comfort of my home! When I’m feeling uninspired, I simply turn to YouTube and watch workout videos from Blogilates or listen to a HealthyWay Collective playlist for a motivation boost.
Speaking of motivation—that is the final important element of my home gym space. To remind me why I began my fitness journey in the first place, I’ve hung various positive affirmations and images of women who inspire me on the walls and try to keep the room as clutter-free as possible. To achieve this, I keep my yoga mat and towel in a slender, hand-me-down basket from my mom, use a homemade wooden wall mount for my jump rope and resistance bands, and keep the remainder of my exercise equipment in a small storage box that was once collecting dust in my basement.
With a little bit of space, a few repurposed items, and some lucky Amazon steals and garage sale finds, you too can create your ultimate home gym for less than what you would spend on a gym membership. With that being said, I want to conclude by pointing out that my intent is to show that you can create an epic home gym for less than what you would spend on a gym membership…but that doesn’t mean you should. If the gym is your happy place—go to the gym and get your sweat on, girl! Each one of us has our own unique fitness journey and sources of motivation, so do what works best for you.
If you create your own home gym space, I’d love to see! Be sure to post your pics in the HealthyWay Collective Facebook group or tag @itsthehealthyway on Instagram.
Never forget your charge cord again! This packing checklist has you covered, so you can worry about more important things—like working on your tan!
A classic summer dish with a healthy avocado twist. Make burgers or sliders for your next grill party.
Forget Netflix and chill. We’ve got a playlist that’s way better. Perfect for cooking dinner, enjoying a glass of wine, or whatever you might be up to.
Your whole family will enjoy this veggie-packed breakfast food any time of day. Serve it with a little fresh fruit for an extra treat.