After a bad night of tossing and turning, you can feel groggy the next day. And if you’re working out, it can make your speed and reaction time slower. But these habits can help you get the rest you need so you get your energy and power back.
Sip smarter - Research shows being even a little dehydrated can make you tired, grumpy, and mess with your performance, too. So drink water with electrolytes before and after your sweat sesh. And two hours before bed, drink eight to 16 ounces of ice water, it’ll drop your core temperature, so you can fall asleep faster.
Embrace the bedtime snack - Nutritionist Krista Scott-Dixon says people who don’t eat enough report problems sleeping and waking up earlier than they want to. So Dr. Christopher Winter recommends a snack with carbs and protein, like Greek yogurt sprinkled with whole grains, for sounder sleep. He warns to eat it at least two hours before bed to avoid indigestion issues that can keep you from catching ZZZs.
Get some Zen - "Your ability to deal with stress is like a bank account," explains physical therapist Doug Kechijian. "Any stressor—a long run or crazy day at work—depletes the account. Overdraw and you feel run-down or get injured." So do something every day to blow off steam and help you relax. Reducing tension will help you get to sleep sooner.
Source: Women's Health