Tip: Use These 4 Strategies for Better Sleep

Stress and anxiety keep you from getting restorative sleep. That kills gains. Here's how to squash stress and sleep deeply.

Many people have trouble falling asleep due to anxiety. Anxiety is rampant these days, so these specialized sleep strategies tackle it head on.

Strategy 1 – Plan Tomorrow in 60 Seconds

Clear your mind by planning out your next day a few hours prior to bed. This can take under a minute. List the top three things you need to get done. This has a remarkable effect on reducing anxiety.

Strategy 2 – Write Down 3 Good Things

Right before you go to bed, jot down three things you're thankful for. Having positive thoughts before bed decreases stress levels. Most athletes and executives who follow this strategy often report not even remembering their head hitting the pillow. Powerful stuff. And yes, you can be thankful for low-cut workout tops and snug-fitting yoga pants.

Strategy 3 – Squash Low Blood Sugar

One common issue for those who wake up in the middle of the night is low blood sugar. Ditching alcohol can help with this, but having a high-fat, pre-bed snack often fixes the issue. Something as simple as some peanut butter or a protein shake and some Flameout® will do the trick.

Strategy 4 – Supplement Wisely

Sometimes you need an extra kick in the gym, whether it's loud music or an energy drink. The same goes for sleep. Here are three pre-bed cocktails that will knock you right out:

Level 1

  • 1 cup chamomile tea
  • 1 scoop glutamine

Level 2

  • 1 cup chamomile tea
  • 1 scoop glutamine
  • 1 serving ZMA®

Level 3

  • 10-20 minute hot bath
  • 1 cup chamomile tea with valerian root
  • 1 scoop glutamine
  • 1 serving ZMA®
  • 1 serving Z-12™