McCombs Sport Performance & Fitness

"Engineering a healthier lifestyle through personal training"



Posted on October 10, 2018 at 4:40 PM

Six Habits to Help You Sleep Better!

Music Soundtrack: “Sleep”

Time Magazine did a piece on Max Richter last fall about his collaboration with neuroscientists in creating an album to help individuals fall asleep too. I listen to this every night before I fall asleep and it’s now the most listened to songs in my iTunes library!


Essential Oil Diffuser

I recently began diffusing Young Living essential oils on my nightstand before I go to sleep. I have a few favorites but it typically depends on if I’m having any seasonal allergy irritations. If you are interested in learning more about Young Living essential oils feel free to message me and I’ll help you get started!


Sleep Trackers

If you don’t already have a device that helps you track your sleep you can download an application to your smartphone and set it on your mattress while you sleep. I’ve had success with “Sleep Cycle” before I purchased my FitBit.

Electronic Device Filters

It’s goes without saying several of us are addicted to our electronic devices (iPhone/iPad etc.) and sometimes we find ourselves lying in bed staring at them catching up from our busy day. The blue light that is emitted from these devices drains our bodies natural ability to produce melatonin. If you find yourself in this situation be sure to turn on a blue light filter. I have my devices set to automatically “flux” for sunrise & sunset.

Breathing Techniques & Meditation

Headspace is my favorite go to app if I want to decompress throughout the day, take a power nap, or even listen to before bed. These guided meditations are short 10 minute routines to help you focus on breathing and relaxing to activate the parasympathetic nervous system. The monthly fee to join is $13/month but if you don’t want to subscribe you can still download the app and use 10 free routines.

Salt baths

Hot epsom salt baths can signal a melatonin release that actually helps extend our lifespan. The epsom salt contains magnesium that will help with sore muscles. Infuse it with lavender oil for a nice calming effect. I also enjoy adding about a tablespoon of baking soda to the mix to help flush the lymphatic system.

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Reply HootiePaf
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