ARE YOU SLEEPING ENOUGH?
Ever lay in bed at night with your mind racing, unable to sleep? Consider yourself a “light sleeper,” waking up often? Ever wake up at night and find it difficult to go back to sleep? Want more sleep in general, or often wake up tired, as though you’d never slept at all? If any of these things are happening to you, it might be time to work on your sleep hygiene.
Sleep hygiene? It’s not washing your sheets, although you should be doing that. Sleep hygiene is treating sleep like a process that you consciously execute, rather than an event that will eventually happen to you once you get tired enough. While sleep aiding supplements are certainly a topic of interest, that’s for another time. These hygiene tips are all actions that you can start taking today, to fall asleep faster, have better sleep quality, and wake up feeling more refreshed!
Sleep hygiene is treating sleep like a process that you consciously execute, rather than an event that will eventually happen to you once you get tired enough
Before we get into the points, it’s important to note that all of this advice, while good, is generalized. It’ll be up to you to figure out how to apply it best to your life. The goal is to make these things routine, as opposed to having them feel disruptive to the routine.
Pick a time…any time…
Having a consistent bedtime is the first item to tackle. For most of our evolution, we’ve had to use one major light source: the sun. When the sun went down, it was bedtime. Of course, sundown changes with the seasons, but from day to day that time is pretty consistent. Certainly more consistent than most people are when left to their own devices, anyway. So, pick a consistent time to go to bed every night. This way you’ll get your body on a regular rhythm with sleep. It also has the added benefit of putting you in the driver’s seat when you make a conscious decision when to go to bed.
Shut down those screens
Remember my point about the sun earlier? Well I want you to imagine that each screen in your house is a mini sun. Staring at your phone, TV, or computer tells your brain that the sun is still up, and prevents the restful processes from starting. Specifically, blue light interrupts your melatonin production, which is the chemical that tells your brain to start winding down. You can download apps that omit blue light, or even wear blue light goggles, but I think that just shutting down the screens is the best option. Even without the blue light, those screens are sending you content that is keeping your brain active when it needs to be winding down.
As I mentioned, sleep hygiene is a process you execute to get your body and mind ready for sleep. You’re not trying to shut everything down and be asleep in a few minutes. So, along with the screens, start turning off some of the other lights as it gets closer to your chosen bedtime. The point is to cultivate a general sense of relaxation and finishing the day, as well as mimic the normal gradual loss of light that happens in nature. Tidy up a few minor things in the kitchen, perhaps. Or read a novel. If you find yourself focusing on the problems of tomorrow, write a to do list to put those things where they belong. Close up shop for the day, both mentally and physically, and give your brain permission to take a rest.
Enter the cave
The last thing to talk about is your sleep environment itself. Your room should be as dark as possible, with no artificial light sources. I say again: no artificial light sources. Turn your alarm clocks around, even. Your room should be cool, and some people find it helpful to have some white noise. White noise can simply be a fan, or even something purpose-built to make sounds like “stream” or “rain” noises. Think about trying to recreate a cave, and doing this will help you stay asleep once you’ve followed all of the above steps.
Putting it all together
Individually, each of these Sleep Hygiene strategies might seem pretty minor, but don’t let that stop you. Taken as a whole they can have a profound effect on how fast you get to sleep, and the quality of sleep once you’re off in la-la-land. I’m all about taking charge of the factors that affect your health, and not “realizing” that you did something detrimental after the fact.
Where do I start?
The hardest part of trying something new is having the courage to start it. We are confident that if you have come to the website, you are ready for a change! You do NOT need to lose 10 pounds or learn everything about Olympic lifting before you come in here…that’s what we are here for! We welcome all fitness levels ranging from college athletes to grandmothers. No matter who you are or where your fitness is currently, we have something for you!
Try a free class! You can do that right now by clicking on the Schedule tab above and then clicking on free class. Or click on the word “here” in the menu on the right titled. QUICK START HERE! If you would like to learn more first please do.
You are looking at this page for a reason. You’ve decided to make a change and we are here to help you on your journey. Email us at firstname.lastname@example.org or call 714 985 9554 to schedule your first complementary session. You can do it alone or you can bring a friend. The session lasts 60 minutes and we will cover the CrossFit methodology and evaluate your current fitness levels. More importantly you will be on the path to making yourself awesome.
CrossFit is incredibly technical. Stepping into the arena of CrossFit is like learning a new sport. In the same way you would not just throw someone without experience into the middle of a Varsity football game, we don’t throw people who have never done clean and jerks, snatches, pull-ups, and rope climbs into the middle of a CrossFit class. We take the time to teach you proper form and technique in these movements so you are confident and safe by the time you start group classes.
We believe in human connection and that being connected to a community of awesome people enriches peoples lives. This relationship with your coach will be no exception. At Twins Crossfit our coaches want to know not only your fitness goals, but also what is going on in your life, and what all you need from us to succeed.
After you try out a class you can look into becoming a member. When you become a member we recommend that you begin by going our Fundamental classes. These classes are for you if you are new to CrossFit.
We take you through all 9 foundational CrossFit movements and break down step by step. We will also teach you all of the Barbell movements and the olympic weightlifting movements. There are 6 total Fundamental Classes that you must complete. They will be on Monday and Wednesday evenings at 7PM and Saturday Mornings at 7am. If you are unable to make these times you will need to schedule a time with a coach to take you through those classes. These classes we designed for New CrossFitters to create awareness and to prevent injury.
Just the ONE WOD today team!
Kick off will be at 0945, some make sure you come in, get a good seat, bring some nibbles and prepare to yell your throat raw!
Thursters 42.5/30 (95#/65#)
Deadlift 102.5/70 (225#/155#)
Handstand Push Ups
30 Clean and Jerks 60/42.5 (135#/95#)
Happy new Month Team! Don’t forget that tomorrow is the team comp! So make sure you’re all signed up, if you’re not sure what’s happening talk to the coaches! The comp will replace the WOD’s for the day so come and have a good time, meet everyone and cheer those competing on!
Clean & Jerk
1 RM Clean & Jerk (20 mins)
10 Chest 2 bars
12 Hand Release Push Ups
14 KB Snatches 24/16 (53#/35#)
18 Min AMRAP
8 SumoDeadlift High Pulls 42.5/30 (95#/65#)
12 Push Ups
10 Rounds for time
7 Chest to bars
7 Front Squats 60/40 (135#/95#)
5 Sets of;
1 Hanging Snatch
1 Full Snatch
1 Overhead Squat
If feeling confident, increase weight with each set.
50, 40, 30, 20, 10
8 min EMOM
1 Clean + 2 Front Squats (Total of 3 Front Squats)
12 Min AMRAP
6 Box Dips
6 V ups
So we just heard from someone who has 2 gold pass bands to the games this weekend so if anyone is wanting to go along, come and talk to us and we can get in touch and get you there!
CrossFit games will be amazing to see as it’s the worlds strongest and fittest going head to head in challenges to see how they can do!
More info at http://www.axs.com/events/250600/2014-reebok-crossfit-games-tickets
“Be my Friend?”
10 in sync Burpees with partner then 1km run (run is averaged Time)
One person holds a plate overhead 15/10 (35#/25#) While other completes
28 KBS 24/16 (53#/35#)
28 V ups
28 Pull ups