IN THE MORNING: SCAN FOR STRESS
“Not only does our stress level affect our sleep, but our sleep quality affects how stress impacts us,” says Tier X coach Dan Hagen in “Stress Less, Sleep Better,” a special recording on Equinox+. The first step toward controlling that stress is to figure out what’s causing it. “Start every morning with a mind-body scan right after waking,” he suggests. “How are your energy and stress levels? Do you need to make any adjustments to your workload for the day, or are there certain tasks that need to take priority?” From there, you can take steps to reduce that stress.
IN THE AFTERNOON: DO CARBS THE RIGHT WAY
DeLuca advises cutting off caffeine as early as 2 p.m. If you find yourself regularly reaching for an afternoon coffee, consider a lower-carb lunch: “Meals that are high in carbohydrates, especially simple carbohydrates like cookies, white bread, or pasta, can make you feel drowsy,” DeLuca says. “If you choose a meal that is higher in carbohydrates, be sure to pair with a healthy fat and protein to slow the breakdown of carbs and keep you at a steady energy level.”
IN THE EVENING: PRACTICE YOGA
A quick reminder: The parasympathetic nervous system helps you to feel more relaxed by slowing your heart rate and lowering your blood pressure. “When we are in yoga positions that require less attention to immediate action or reaction, we [stimulate] the parasympathetic response,” Lara Benusis said in 2019. Some poses—like supported child’s pose and reclined cobbler’s pose — are more effective for this than others. You can find a full night yoga sequence here and in Relax and Unwind Before Bed, a PURE Yoga class available on Equinox+.
STILL SLEEP CURIOUS?
Members can learn more in a new collection dropping today on Equinox+. The “Sleep to Awaken” collection includes audio clips from sleep coaches Lauren DeLuca and Dan Hagen, as well as a new Precision Run class with David Siik, three HeadStrong meditations, two yoga classes, and more.