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Top 6 Tips for Sleep Without Popping Pills

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Sleep is the easiest cure to all problems. The night time reset is where the recovery is done and gainzz are made. It’s easy to  pop some sleep aids or supplements when your jacked up after a long day and cannot down regulate. However, creating a sleep ritual may be just what you need to teach your body how to calm down and get ready for bed.

Here are our top 6 tips on getting to sleep with out any oral additives. This list can and probably should be done in the order it’s written.

1.) No caffeine after 3pm.  Limit beverages in general, 2-3 hours before bed. Absolutely no alcohol. I know you may think it helps you fall asleep but it will burn you on the back end when it wakes you up in the middle of the night.

2.)Gut Smash – Underneath the rib cage  and along the abdominal walls into the pelvic bowel. Breathing will be the catalys to relaxation here. Measure and control your breathing – shorter inhale than exhale (2 seconds in /4 seconds out). You can also add retention on the inhale or the exhale. For example,  inhale for 2 seconds, hold for 4 seconds, and exhale for 8 seconds. Having a shorter inhale to exhale ratio will help stimulate your parasympathetic nervous system. Duration : 3-5 minutes to cover entire stomach.

What does Parasympathetic Nervous system do :

“The functions of this system include: Regulating digestion, including urination and defecation. Regulating sexual arousal. Slowing the heart rate and lowering the blood pressure after the sympathetic nervous system has activated the fight or flight response. “

3.) Acupressure Mat -This is the modern version or DIY version of Acupuncture. They have replaced  the nails with thousands of pointy plastic spikes. The mat is based on the theory of acupressure, when these acupressure points are stimulated they promote circulation of blood, release muscular tension and enhance the body’s  natural pain-relieving hormones. Duration : 5-20 minutes.  Another great tool to use here his the Pranayama Trainer Breathing App. You can time your inhales and exhales with this. The trainer has synthesizer tones that you follow along for the inhales/exhales.

4. ) Black Out Room – You have definitely have heard this before.  Now its time you actually do it. Best practices – remove phone from room entirely. Tape  over every single electronic light that will be flashing or on all night. Dark curtains and cover sky lights. The easiest fix here is a sleep mask.

White Noise – if you need some type of noise. I understand. You can absolutely use these types of devices. Just make sure it emits no light or gets covered.

5.)More breathing! Once you are in bed you can continue to practice  your breathing control, continue experimenting with different times for inhales/exhales/retention. At this point, the phone should be out of the room so make sure you are controlling your breathing yourself and not with the app.

6.) Notepad ! Anything lingering in the brain, weighing you down,  that needs to get done tomorrow, jot it down now. You can relax a little easier by giving these tasks some acknowledgement by compiling a list for tomorrow. Same thing goes for when you wake up in the middle of the night with a thought or a task nagging you. Remember # 4 … do not use a phone for this.

 

At the end of the day, I like to just make sure I’m accumulating the necessary hours that I should  be in bed for. I find a little comfort that at least I was lying in bed for 8 hours, whether or not I was sleeping. You want to keep tallying how many hours of sleep you will get if you fall asleep right now. But, it’s  futile. You may not get all the sleep tonight, and you may be tired tomorrow, but eventually your body will need to sleep and you will sleep through that night.

CFFS WOD Tuesday 02.07.2017

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Strength :
Circuit A.
A1.)Dip – 4×10
A2.)Bent Over Barbell Row – 4×12
A3.)KB Swing – 4×25

Circuit B.
B1.)Ring Push Up – 4×10
B2.)Hanging Straight Leg Raise – 4×12
B3.)Sled Push – 4×40′

Metcon :
AMRAP10
DB Push Press – 8
Box Jump – 6 (24/20)
Burpee – 4
Post-WOD:
Barbel Tricep/Forearm Mash 2 – min per.
Band Front Rack Stretch – 2 min per.

CFFS WOD 02.05.2017

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Metcon :
“TOP GUN”

For Time
20 Thrusters (135/95 lbs)
20 Sumo Deadlift High Pulls (135/95 lbs)
20 Push Jerks (135/95 lbs)
20 Overhead Squats (135/95 lbs)
20 Front Squats (135/95 lbs)

4 Burpees at the top of each minute and at the start of WOD.

Post-WOD:

3RFT
Slide Pike/Knee Tuck – 20
Slide Hamstring Curl – 20
Slide Mtn Climber – 40