You know that in order to take care of your family, you must take care of yourself first.

And everything starts with rest and recovery. But, how do you get better rest?

Of course you're familiar with resting, you know, taking a break.

It's often hard to do, especially when you're busy, but that's still not enough. In other words, you may take breaks throughout the day, yet still feel exhausted.

In this lesson, you'll learn tried-and-tested methods to help you achieve the deepest type of rest. The kind of complete recovery that allows you to wake up refreshed, energized, and ready to conquer the day.

How to Get Better Rest

Your body needs rest. Your mind needs to be renewed.

Have you ever enjoyed a great night's sleep, taken the weekend "off," or tried to just sit and "rest," and then, when you wake up the next day, you don't actually feel recharged?

It's because you didn't renew yourself. And for most men and women over the age of 40, it’s a simple fix if you follow these seven proven strategies.

1. Prioritize consistent sleep schedule

Your body thrives on routine, and the sleep-wake cycle is no exception. Creating a consistent sleep schedule by going to bed and waking up at the same time each day helps regulate your internal clock.

Set aside enough time for 7-9 hours of sleep, depending on your individual needs. Aim for weekends to adhere to this schedule too, as irregular sleep patterns can lead to sleep disruptions and fatigue.

2. Create a sleepy environment

Your sleep environment plays a pivotal role in the quality of rest you receive. Make your sleep space a sanctuary by following these tips:

• Darkness: Ensure your room is as dark as possible to signal your brain that it's time to sleep. Use blackout curtains or an eye mask if needed.
• Noise: Reduce disruptive noises by using earplugs or employing white noise machines. Soft, calming sounds like gentle rain or ocean waves can be soothing.
• Comfort: Invest in a supportive mattress and comfortable pillows. Consider your bedding materials, as they can affect body temperature and comfort levels.
• Technology-free Zone: Keep electronic devices away from the bed. The blue light emitted by screens can interfere with your body's production of the sleep hormone, melatonin.

3. Develop a pre-sleep ritual

Engaging in relaxing activities before bedtime can signal your body to wind down. Incorporate a pre-sleep ritual to prepare yourself for slumber:

• Screen-Free Time: At least an hour before bedtime, limit exposure to screens. Engage in calming activities like reading a book, taking a warm bath, or practicing gentle yoga.
• Meditation and Breathing Exercises: Techniques such as mindfulness meditation and deep breathing can help quiet the mind and reduce stress, promoting better sleep.
• Herbal Tea: Sip on a soothing cup of chamomile or valerian root tea, which contain natural compounds that encourage relaxation.

4. Watch your nutrition and hydration

Your eating habits can significantly impact your sleep quality:

• Caffeine and Stimulants: Avoid consuming caffeine and other stimulants close to bedtime. They can disrupt your sleep cycle and make it challenging to fall asleep.
• Heavy Meals and Alcohol: Large, heavy meals and excessive alcohol consumption can cause discomfort and disrupt sleep patterns.
• Evening Hydration: While it's essential to stay hydrated throughout the day, be mindful of your liquid intake in the evening to minimize disruptive nighttime trips to the bathroom.

5. Incorporate physical activity

So, how do you renew yourself? I’ll state the obvious one first.

You know the obvious benefits of resistance training exercise, things like disease prevention, boosting energy, and body recomposition. Of course you may feel physically tired at the end of a coaching session, but you're mentally fresh and renewed too.

Regular physical activity can enhance sleep quality and duration. However, try to avoid vigorous exercise close to bedtime, as it may leave you feeling too energized to sleep. Instead, engage in moderate exercise during the day to promote better sleep at night.

6. Manage stress and anxiety

Unresolved stress and anxiety can wreak havoc on sleep patterns. Find healthy ways to manage these emotions:

• Journaling: Write down your thoughts and concerns in a journal before bedtime to release mental tension. You get all your current thoughts onto paper. All of a sudden you feel a weight lifted off your shoulders. You feel renewed.
• Cognitive Behavioral Therapy (CBT): Seek professional help if anxiety or stress are persistent. CBT has proven effective in treating sleep disorders.
• Progressive Muscle Relaxation: Practice this technique to progressively relax your muscles, helping you feel more at ease before sleep.

7. Limit naps

Napping can be beneficial for some individuals, but excessive or ill-timed naps can disrupt nighttime sleep. If you choose to nap, keep it short (around 20-30 minutes) and avoid late afternoon or evening naps.

So, whether it’s a hobby, some activity, or that thing you’ve been putting off because you just didn’t have enough time, find something that renews you.

True physical rest is important; however, if you find yourself resting, yet not feeling refreshed, use these strategies to improve your recovery routine.

Something else I wanted to share.

The fastest path to where you want to go begins with you.

All too often you may think the magic lies in a system or a tactic, but the truth is that you are the engine that will propel you from where you are to where you want to be.

In fact, I’d go as far as to say that the best investment of your resources is an investment in yourself.

Compared to the investment you could make in a stock or a bond, or a new car, an investment back into yourself will almost always yield a better return.

A car will depreciate over time.  And you’d be fortunate to average a 10% annual return on an investment in stocks.

An investment in you will often yield far more. If you invest in your health, things like getting leaner and stronger, it will be easier to develop your work skills or your technical knowledge.

If you have more energy and a happier work-life balance, you’ll likely be far more marketable in your chosen field.

If you invest in coaching you're likely to stay accountable to your priority-one goal.

See, the truth is this: You’re the first domino in your own world.

Things begin with you. Excellent health starts with you. A happy home starts with you.

The better you develop yourself, the more powerful the impact you can have in the world.

So if you want to impact many and to do great things, start with the person in the mirror.

It’s the first step toward the vision you want to create and the goals you want to achieve.

Summary: 

Learn to prioritize better rest for improved wellbeing, longevity, and productivity. Upgrade your recovery routine with consistent sleep schedule, a sleepy environment, pre-sleep ritual, mindful nutrition, progressive resistance exercise, stress management, as well as limiting naps. Invest in self-development for higher returns on health, work skills, and personal life. Be the first domino in your world, starting with self-improvement to create generational health so you leave a legacy.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.