Table of Contents
Narratives
3 Sleep Tips
Before we begin, please check out my 12 week flexibility training plan!
3 Easy Sleep Wins
This would be a boring email if I just said, "Put the phone down and sleep more."
But… it really is that simple.
Still, here are three sleep tips I actually use as a dad of two very little girls.
1. Nap more
I used to feel lazy for taking naps. Then I realized that without one, I am about 50 percent more useless.
A Navy SEAL once suggested lying on the floor with your feet elevated and setting a 10-minute timer.
It sounds simple, and it works.
Nap equals good.
2. Pretend to sleep
We have all been there. It is late, you have been scrolling for way too long, and now you "cannot sleep."
So pretend.
Close your eyes. Breathe slowly. Let your body sink into the bed.
A lot of people think they have insomnia. But sometimes they just have a phone. Give it a try.
3. Cotton everything
Keep it simple. Wear cotton. Sleep on cotton.
Cotton is breathable, so you do not overheat. It absorbs sweat, so you do not wake up feeling gross. It is soft, so your brain gets the hint that it is time to relax.
If you sleep hot, go for lighter, crisp cotton. If you like feeling cozy, go for thicker, softer cotton.
There are other, fancier fabrics out there. Your sleep might improve with them, but your bank account will not.
Sleep does not need to be complicated
Poor sleep can be difficult to cope with. It can affect us in so many ways. It can even be a flexibility killer.
Do the basics well, and you will hopefully feel the difference. Be patient with yourself and keep experimenting.
Stay Flexy,
David
Ready to keep the momentum going?
Scroll down to check out today’s challenge and see how you do!
In case you missed it
Movement of the Day
Standing Pancake Good Morning
This movement strengthens and stretches the inner thighs, hamstrings, and hips while improving hip hinge control.
Watch the demo here.
How to Do It:
Stand with a wide stance and toes forward. Keeping your back straight, hinge at the hips, and lower your chest toward the floor until you feel a stretch. Engage your hips to return to standing and repeat.
Tips:
• Keep your spine long and chest proud
• Hinge from the hips, not the back
• Adjust stance width to control intensity
Many of these exercises are in my condensed flexibility routine.
Reply “Minimalist” if you're interested.
Myth-Busting
MYTH: If you can touch your toes you’ve maxed out hamstring flexibility.
If you have to curve your spine to reach your feet, your hamstrings can still lengthen more with training. Try touching your elbow to your toe.
Stretch with Me
Test your back today
Backbends are more than a fancy skill. They can improve posture, strengthen muscles, relieve back pain, and boost flexibility.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
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We’re considering sending two newsletters per week instead of one, and we'd like your input.
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Today’s Challenge
Glute Bridge Reachovers
Lie on your back with feet planted and lift into a strong bridge by squeezing your glutes and slightly tucking your pelvis, then reach one arm up and across your body before lowering and switching sides.
Can you do 8 controlled reps on each side?
Reply and tell me where you felt it most.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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