Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Healthy hot dog
    Healthy Eating

    Fire Up the Grill and Put a Healthy Twist on National Hot Dog Day

    Bartender and mixologist making a gin cocktail
    Healthy Eating

    Gin Up New and Exciting Ways to Enjoy this Spirit, According to One Cock...

    Masterchef contestant Christian Green healthy Cajun Honey Garlic Salmon recipe
    Healthy Eating

    Try Christian Green’s MasterChef-Worthy Cajun Honey Garlic Salmon

    Joshua Bailey serving his Fourth of July sweet potato fries
    Healthy Eating

    Indulge Guilt-Free for the Fourth of July Weekend

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    MMA fighter for the Professional Fighter League Sadibou Sy intro entering the ring
    Pro Tips

    'The Swedish Denzel' is Training For PFL Gold — and $1 Million

    Bob Cicherillo TMP
    Interviews

    Bob Cicherillo Sets the Rep Role Record Straight on 'TMP'

    Captain Mike Erwin talking with a translator in Iraq
    Pro Tips

    Mike Erwin Went from Serving to 'Leading' the Red, White, and Blue

    Sheena Ohlig on Femme Flex Friday
    Interviews

    Sheena Ohlig Talks About Her Transition from Women’s Physique to Bodybui...

  • Features

    Features

    • Active Lifestyle
    • Muscle & Fitness: Fit to Serve
    • Gear
    • News
    • Opinion
    Celebrity trainer Jason Walsh's fitness starter pack
    Gear

    Jason Walsh Gives a Peek Inside His Gym Bag

    A pair of Nike Metcon 8 sneaker in blue and black
    Gear

    Nike Metcon 8: What’s Changed With This Eighth-Generation Training Shoe?...

    2022 NoBull Crossfit winners hugging the crowd
    News

    Who Won What? History Was Made At The 2022 NOBULL CrossFit Games

    Crossfitter Dukic at the crossfit games 2022 riding a bike
    News

    Who won? CrossFit Games 2022 Endures Chaos During ‘Bike to Work’ Event...

  • Flex

    Flex

    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
    Dr. Klatz addressing the anti anging conference
    News

    Anti-Aging Conference and Olympia Weekend Set for Back-to-Back Weekends ...

    Female bodybuilder Mayla Ash posing outside in a black bikini
    Flexonline

    MayLa Ash Makes Her Case To Be the Face of Women’s Bodybuilding

    Kamal Elgargni pointing into the crowd
    Flexonline

    Kamal Elgargni Explains Why He's Entering the Open Division

    Wellness-NY-WOS 2022
    Flexonline

    Why a Wellness Division Makes Sense for Bodybuilding

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Female wrestler Brandi Rhodes working out with battle ropes exercise
    Hers Athletes & Celebrities

    Brandi Rhodes Is Balancing Business, Motherhood, and Wrestling

    Kayla Blood wearing her Monster Truck Jam Uniform
    Hers Athletes & Celebrities

    Kayla Blood Dishes on Ditching MMA for Monster Trucks

    2022 Ms. Bikini International Champion Lauralie Chapados performing her shoulder workout routine
    Hers Workouts

    Get Shoulders Like Lauralie Chapados with Just 4 Moves

    Jennifer Jacobs Performing a 20-min full body resistance band workout
    Hers Workouts

    Regarding Your Health, It's OK (and Necessary) to Prioritize You

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    The 2021 Mr. Olympia bodybuilders
    News

    2021 Olympia Saturday Night Recap: It Was a Ramy Repeat

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

    Female bodybuilder and 2021 Olympia Winner Whitney Jones
    News

    2021 Olympia Friday Night Recap: Shaw Repeats, Jones Reclaims Olympia Ti...

    Big Ramy Wins the 2020 Olympia
    IFBB

    Big Ramy Wins the 2020 Olympia!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Muscle & Fitness: Fit to Serve
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Workout Tips

10 Best Ways to Get Better Sleep

Finally get the Zzz's you need to recover and repair your muscles.

by Brian T. Horowitz for Men's Fitness
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
_main_sleep_3
View Gallery

10 Best Ways to Get Better Sleep

Close gallery popup button
1 OF 11

1 of 11

_main_sleep_3

Get the zzz’s you need

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep—also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.Your goal should be three or more nights per week of unbroken sleep, he says. Anything less, consult your doctor. “There are safe and effective medication and non-medication treatments available to help,” Arnedt says.Here are 10 ways to keep your shuteye healthy.SEE ALSO: 6 Sleep Tips for Weightlifters

2 of 11

6 Sleep Secrets For Bodybuilders

Ensure a sleep-friendly bedroom environment

Organize your sleep environment so it feels comfortable for you, but keep it quiet and dark with a “generally cooler” temperature, says Arnedt.As for a particular fabric for the bed, or pillow style, it’s an individual choice rather than a scientific conclusion, he suggests. “In my experience, people have to figure out what works for them personally,” Arnedt says.SEE ALSO: How Sleep Helps You Build Muscle

3 of 11

coffee-protein

Avoid caffeine after 2 p.m.

“Caffeine doesn’t allow you to get into deep sleep,” says Michael Breus, a clinical psychologist and author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. “It keeps you in the lighter stages of sleep.”To avoid the “sleep-dampening” effects of caffeine, which has a half-life of 8 to 10 hours, shut down caffeine intake after 2 p.m.If you have your last cup of joe at 2 p.m., figure you can go to bed by 10 p.m., says Breus.SEE ALSO: Burn More Fat With Coffee Protein Shakes

4 of 11

The Power of Yoga

Exercise the mind and body

Exercise will take a couple of months to positively affect your sleep, but a regular routine will help, according to Breus. Vigorous exercise led to better sleep for twice as many respondents to the National Sleep Foundation’s 2013 “Sleep in America” poll. However, don’t exercise more than two hours before bedtime, says Breus.Meanwhile, meditation may help treat insomnia, according to a 2009 study by the American Academy of Sleep Medicine. “Practice effective stress-management strategies,” such as meditation or relaxation exercises, advises Arnedt.SEE ALSO: Burn Fat & Build Muscle With Yoga

5 of 11

man showering

Take a hot shower

A relaxing rinse under the hot water increases your core body temperature and can improve your sleep—especially if it’s 90 minutes before bedtime, says Breus.“That drop in core body temperature is a signal to reduce melatonin,” says Breus. Known as the “Dracula of hormones,” melatonin makes you sleepy and regulates sleep and wake cycles.

6 of 11

frustrated man in bed

Avoid emotional topics before bedtime

Stressful topics less than an hour or two before bedtime can affect deep sleep, according to Breus.“If you’re lying in bed with your partner or girlfriend, and just found out that little Johnnie just failed out of school, well you’re going to get crappy sleep that night,” says Breus. “Because quite frankly that’s all you’re going to be thinking about.”

7 of 11

The Fitness App We Love

Try a sleep shield on your smartphone

Consider using a sleep shield on your mobile device to control the amount of light you’re exposed to before bed, advises Breus.“It filters out that wavelength of light that affects your circadian rhythm,” he says. Circadian rhythms are changes to a person’s environment that affect sleep-wake patterns. Products on the market include the Sleep Shield, which places a transparent polyethylene terephthalate (PET) coating over your mobile device to reduce the amount of blue light that interferes with melatonin production.

8 of 11

beer

Don’t go to sleep after drinking alcohol

“What most people don’t realize is that while alcohol makes you feel sleepy, it also keeps you out of the deeper stages of sleep,” says Breus. The human body needs an hour to metabolize one alcoholic beverage, he says.“If you have two drinks, then you shouldn’t go to bed for 2 hours; if you have 3 drinks, then you shouldn’t go to bed for 3 hours,” advises Breus. As for falling asleep after a drink, that’s just called “passing out,” Breus adds.

9 of 11

6 things to give up to get rid of your gut smoking

Don’t smoke right before bed

“If you’re a smoker, you should quit but if you’re not going to quit, you shouldn’t smoke for probably an hour and a half before bed,” Breus says. “Smoking before bed can affect the ability to reach deeper stages of sleep.”Nicotine can prolong the amount of time it takes you to fall sleep (called a longer sleep onset latency) and result in lighter stages of sleep, reveals the 2006 study “Cigarette Smoking and Nocturnal Sleep Architecture” from the American Journal of Epidemiology.

10 of 11

Sleep

Treat sleep apnea

When you have sleep disorder like sleep apnea, it can cause breathing problems that wake you during the night and prevent you from remaining in deep sleep.If you suffer from snoring or choking during the night, get it treated, Breus advises. Treatment methods include sleep machines to help you breathe at night, or a mouth guard that moves your jaw forward, he says.“And then there’s surgery, which I don’t recommend,” says Breus.

11 of 11

Lifeproof fire power phone case

Try sleep-monitoring apps

Several mobile apps help track your sleep to provide insight on what may wake you up at night. The best apps have a hardware component like the Jawbone Up wristband, Nike FuelBand or Beddit’s ultrathin film sensor that goes under your sheet.An app that just tracks movement may not be completely accurate, Breus notes.“All it’s doing is monitoring movement,” he says. “If you stop moving, it might claim that you’re awake.”

Back to intro

Get the zzz's you need

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep—also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

Your goal should be three or more nights per week of unbroken sleep, he says. Anything less, consult your doctor. “There are safe and effective medication and non-medication treatments available to help,” Arnedt says.

Here are 10 ways to keep your shuteye healthy.

SEE ALSO: 6 Sleep Tips for Weightlifters

Ensure a sleep-friendly bedroom environment

Organize your sleep environment so it feels comfortable for you, but keep it quiet and dark with a “generally cooler” temperature, says Arnedt.

As for a particular fabric for the bed, or pillow style, it’s an individual choice rather than a scientific conclusion, he suggests. “In my experience, people have to figure out what works for them personally,” Arnedt says.

SEE ALSO: How Sleep Helps You Build Muscle

Avoid caffeine after 2 p.m.

“Caffeine doesn’t allow you to get into deep sleep,” says Michael Breus, a clinical psychologist and author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. “It keeps you in the lighter stages of sleep.”

To avoid the “sleep-dampening” effects of caffeine, which has a half-life of 8 to 10 hours, shut down caffeine intake after 2 p.m.

If you have your last cup of joe at 2 p.m., figure you can go to bed by 10 p.m., says Breus.

SEE ALSO: Burn More Fat With Coffee Protein Shakes

Exercise the mind and body

Exercise will take a couple of months to positively affect your sleep, but a regular routine will help, according to Breus. Vigorous exercise led to better sleep for twice as many respondents to the National Sleep Foundation’s 2013 “Sleep in America” poll. However, don’t exercise more than two hours before bedtime, says Breus.

Meanwhile, meditation may help treat insomnia, according to a 2009 study by the American Academy of Sleep Medicine. “Practice effective stress-management strategies,” such as meditation or relaxation exercises, advises Arnedt.

SEE ALSO: Burn Fat & Build Muscle With Yoga

Take a hot shower

A relaxing rinse under the hot water increases your core body temperature and can improve your sleep—especially if it’s 90 minutes before bedtime, says Breus.

“That drop in core body temperature is a signal to reduce melatonin,” says Breus. Known as the “Dracula of hormones,” melatonin makes you sleepy and regulates sleep and wake cycles.

Avoid emotional topics before bedtime

Stressful topics less than an hour or two before bedtime can affect deep sleep, according to Breus.

“If you’re lying in bed with your partner or girlfriend, and just found out that little Johnnie just failed out of school, well you’re going to get crappy sleep that night,” says Breus. “Because quite frankly that’s all you’re going to be thinking about.”

Try a sleep shield on your smartphone

Consider using a sleep shield on your mobile device to control the amount of light you’re exposed to before bed, advises Breus.

“It filters out that wavelength of light that affects your circadian rhythm,” he says. Circadian rhythms are changes to a person’s environment that affect sleep-wake patterns. Products on the market include the Sleep Shield, which places a transparent polyethylene terephthalate (PET) coating over your mobile device to reduce the amount of blue light that interferes with melatonin production.

Don’t go to sleep after drinking alcohol

“What most people don’t realize is that while alcohol makes you feel sleepy, it also keeps you out of the deeper stages of sleep,” says Breus. The human body needs an hour to metabolize one alcoholic beverage, he says.

“If you have two drinks, then you shouldn’t go to bed for 2 hours; if you have 3 drinks, then you shouldn’t go to bed for 3 hours,” advises Breus. As for falling asleep after a drink, that’s just called “passing out,” Breus adds.

Don’t smoke right before bed

“If you’re a smoker, you should quit but if you’re not going to quit, you shouldn’t smoke for probably an hour and a half before bed,” Breus says. “Smoking before bed can affect the ability to reach deeper stages of sleep.”

Nicotine can prolong the amount of time it takes you to fall sleep (called a longer sleep onset latency) and result in lighter stages of sleep, reveals the 2006 study “Cigarette Smoking and Nocturnal Sleep Architecture” from the American Journal of Epidemiology.

Treat sleep apnea

When you have sleep disorder like sleep apnea, it can cause breathing problems that wake you during the night and prevent you from remaining in deep sleep.

If you suffer from snoring or choking during the night, get it treated, Breus advises. Treatment methods include sleep machines to help you breathe at night, or a mouth guard that moves your jaw forward, he says.

“And then there’s surgery, which I don’t recommend,” says Breus.

Try sleep-monitoring apps

Several mobile apps help track your sleep to provide insight on what may wake you up at night. The best apps have a hardware component like the Jawbone Up wristband, Nike FuelBand or Beddit’s ultrathin film sensor that goes under your sheet.

An app that just tracks movement may not be completely accurate, Breus notes.

“All it’s doing is monitoring movement,” he says. “If you stop moving, it might claim that you’re awake.”

Author picture
Written by Brian T. Horowitz for Men's Fitness
Related Articles
Celebrity trainer Jason Walsh's fitness starter pack
Gear

Jason Walsh Gives a Peek Inside His Gym Bag

Dr. Klatz addressing the anti anging conference
News

Anti-Aging Conference and Olympia Weekend Set for Back-to-Back Weekends ...

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Muscular man performing banded exercises using a resistance band to improve his deadlift
Workout Tips

Try These 3 Resistance Band Exercises To Help Improve Your Deadlift

The list of benefits of adding bands to your workouts keeps growing. Here are three more.

Read article
Overweight man running on a treadmill in an empty gym
Workout Tips

This Weight-loss Specialist Shares Her Best Tips To Lose Weight

Angela Fitch, MD, explains why losing weight is so hard and how you can change that.

Read article
Muscular-Man-Putting-Additional-Plates-On-Barbel attachments
Workout Tips

These 6 Barbell Attachments Should be in Every Weightroom

As training technology keeps getting better, it’s time your gym keeps up with the times.

Read article
All Workout Tips
  1. Home
  2. /
  3. Workouts
  4. /
  5. Workout Tips
  6. /
  7. 10 Best Ways to Get Better Sleep
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2022 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.