T2G TRAIN TO GAIN
GEAR
Sleep Fitness
By Amanda Burrill, MS
If falling asleep is an impossible dream, we have the right gear for you.
A
good night’s rest is closer
than you think. Establish-
ing healthy sleep habits
can mean the difference
between being up all night and
restful slumber. Long studied, re-
searchers have identifi ed different
aspects of “sleep hygiene” that
can help anyone maximize the
hours they spend sleeping. Even
before you start exploring these
slumber aids, make sure your
own sleep habits are tucked in.
I try to avoid caffeine, alcohol,
or nicotine close to bedtime.
I don’t consume any caffeine
after noon. Alcohol is a tricky
one. Although it may help you
fall asleep quickly, after a few
hours it acts as a stimulant in
the body, increasing the number
of awakenings and leading to
overall decreased sleep quality.
So limit it to two drinks a day, and
avoid imbibing three hours before
bedtime.
Other habitual tips include
going to bed and getting up the
same time each day and en-
suring the bedroom is a “sleep
inducing” environment. A quiet,
dark, and cool room can help
promote sound slumber. Earplugs
or “white noise” devices can help.
Blackout shades or an eye mask
block light, a powerful cue that
tells the brain it’s time to wake up.
You also may want to consider
keeping your fur babies out of
the bedroom. Some therapists
suggest limiting the room to sleep
and sex only. Keeping TVs, work
material, and your laptop out
of the bedroom will strengthen
the mental association between
bedroom and sleep.
Whether it’s insomnia, shift
work, jet lag, crying baby, or the
stresses of everyday life, I assure
you, there is hope! In these fast
times with 24/7 connectivity,
adhering to some “sleep hygiene”
tips, no matter how weird it
sounds, can lead to the sleep of
your dreams.
f.lux
Cost: Free
Where to get: JustGetFlux.com
Any bright lights at night can disrupt the sleep hor-
mone melatonin, and blue light from a computer,
laptop, and cell phone screens are the primary cul-
prit! There are a few things you can do to reduce the
amount of blue light that goes into your eyes before
bedtime. The application f.lux is downloadable to
any computer or cell phone and makes the color of
your display adapt to the time of day. You tell it what
kind of lighting you have and where you live and then
f.lux does the rest. It won’t work on your iPhone, so I
suggest using the “Night Shift” function (found under
“Settings”) instead. Remember, you can always just put
the phone away a few hours before bed. Instagram isn’t
going anywhere.
Mammagard Pillow
Cost: $50
Where to buy: MassageWarehouse.com
Calling all you female stomach sleepers. This orthotic
device is scientifically proven to stop breasts from being
compressed or displaced and reduce pain while lying
facedown or stomach-sleeping. This is incredibly helpful
to nursing mothers and those who have had their breasts
surgically enhanced. The pillows come in three firmness
options: super-soft, soft, and medium. Four different sizes
can accommodate up to a size H breast cup.
18 APRIL 2017 | ironmanmagazine.com
iDream
Cost: Free for all iOS
Where to get: iTunes App Store
I use this app every night. It provides a
selection of relaxing, neutral soundscapes
to mask unwanted sounds—in my case the
bustle of NYC noise pollution. The audio
is continuous without melody or lyrics and
can be set to fade out after you’ve fallen
asleep. I just let it go all night. If you’re ever
trying to get something done in a noisy
environment and find you can’t focus, you
can also pop in your headphones and get
back to work with the noise blocked out.
“Ocean Surf” and “Paradise” are my favor-
ite sound selections.