Sleep/Recovery
Go to bed and wake up at the same time every day, even on weekends. This regulates your body’s internal clock (circadian rhythm). Aim for 7-9 hours of quality sleep per night.
A dedicated pre-sleep ritual is essential to signal your nervous system that it’s time to shift into rest mode. This routine should be free from digital screens, as the blue light inhibits the production of melatonin, the sleep hormone. Instead, engage in calming activities like light stretching, reading a physical book, or practicing breathwork for 15-30 minutes. This process allows your mind to detach from the day’s stress and prepares your body physically and mentally for deep, uninterrupted sleep.
Sleep Goals :
1- Prioritize Consistent Timing
A regular sleep schedule is the cornerstone of quality rest. By going to bed and waking up at the same time every day, you anchor your body’s internal clock, or circadian rhythm. This consistency makes it easier to fall asleep and wake up feeling refreshed. It directly improves sleep quality by regulating crucial hormones. Sticking to this pattern, even on weekends, is one of the most effective ways to stabilize your energy and metabolism.
2- Create A Nightly Wind-Down
A dedicated pre-sleep ritual is essential to signal your nervous system that it’s time to shift into rest mode. This routine should be free from digital screens, as the blue light inhibits the production of melatonin, the sleep hormone. Instead, engage in calming activities like light stretching, reading a physical book, or practicing breathwork for 15-30 minutes. This process allows your mind to detach from the day’s stress and prepares your body physically and mentally for deep, uninterrupted sleep.
3- Optimize Your Environment
The right setting is crucial for deep sleep.
- Cool Room
- Total Darkness
- Quiet Space
- Prioritize Duration
- Consistency is Key
Class Schedules
Thursday
8:00 - 9:00 am
Antony Gilps
Friday
8:00 - 9:00 am
Antony Gilps
Sunday
8:00 - 9:00 am
Antony Gilps