At Home Workouts for Kids


For kids (and adults), exercise should be fun. Instead of thinking: “I have to workout,” re-frame it as a fun fitness challenge that you get to participate in. At home workouts for kids can help to easily add fitness to their daily routine (before or after school) and can help them perform better both academically and behaviorally, too!

So, the trainers at CrossFit Salus in Middletown NJ have put together some easy exercises for kids to do at home. They don’t require equipment and can be done in short bursts of 5-12 minutes.

Begin each workout with a few minutes of warm-up activities, such as jumping rope or jogging, around the outside of the house to get the muscles moving and heart rate pumping.

Finish each workout with simple stretches to keep muscles limber and reduce the risk of injury. A cool-down that includes stretching can also help transition kids into a more relaxed state after their workout.

12 Workouts for Kids to do at Home

One of the major components to ensuring adherence to a fitness regimen is to make sure you are having fun – you can trust us when we say these workouts are hard but super fun. Check it out!

1.Wall Climbs + Sit ups + Squats

Do this workout one time through. At home, make sure the kids take their shoes off so they don’t mark up the walls!

  • 4 wall climbs: Lay on belly with feet on floor up against a wall. Do a pushup with a tight belly, tight bottom. Walk feet (no shoes) up the wall and walk hands in closer to the wall, keeping body tight!
  • 10 sit ups, legs straight
  • 10 squats with a :10 second hold at the bottom on the last rep (stay on your heels!)
  • 3 wall climbs
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep
  • 2 wall climbs
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep
  • 1 wall climb
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep (stay on your heels!)
    Stretch 5 minutes

2. Pushups & Squats: 12-9-6

  • Push ups
  • Squats

(do 12 pushups, 12 squats. Then 9 pushups and 9 squats. Then 6 pushups and 6 squats)

Watch the workout details here >>

at home workouts for kids

3. Go hard for Hardie

Part 1: Go hard Go fast (3 Rounds)

  • 6 Odd object ground to over head. For the odd object, you can use a backpack with books (wrapped in a towel, gallon jug of water or any other object you can safely lift over your head).
  • 6 Toes to floor
  • 17 Odd object Lateral jumps or jump rope

Directly into…

Part 2: Go hard Pace yourself

  • 400m Run
  • 20 Toes to floor
  • 20 Odd object ground to over head
  • 40 Odd object Bent over row
  • 400m Run

4. AMRAP in 7 min

  • 17 Jump Rope (or single leg hops)
  • 1 Sprint (pick a spot in the yard like a tree, mailbox that is about 5-15 seconds away)
  • 17 Squats
  • 1 Sprint

repeat for 7 minutes!

Watch the details here >> 

5. Your Age Determines the Reps!

Run # laps around the outside of your house! # = Your age in lap! (so if you’re 9, run 9 laps!) Or pick a spot that takes about 10 seconds to run down and 10 seconds to run back.

Stop and do 3 burpees after each lap.

6. EMOM (every minute on the minute) x 8 minutes

  • EVEN Minutes: Jump Rope
  • ODD Minutes: Sit Ups

7. AMRAP in 6 min

  • 2 Wall climbs
  • 5 Burpees
  • 10 Butterfly Sit-ups

8. Accumulate 100 jumping jacks throughout the day

Do 10 at a time and make tally marks on a piece of paper until you reach 100! Or do them all at once!

9. AMRAP in 4 minutes

  • *1 Wall Climb
  • *1 Toes to Wall

Add 1 repetition to each movement after each round.
Watch the details here >> 

10. AMRAP: ___age in minutes

  • 6 stair jumps or step ups
  • 4 tuck jumps
  • 2 log rolls (1 each direction)

11. Alphabet workout!

Complete the first 5 letters of your name using the chart here!

Kids workout at home

12. Most EGGS-CELENT Workout

Grab 20 empty easter eggs. Fill them with the exercises below. Ask mom or dad to hide them around the house or in the yard. For every egg you find, do the exercise before looking for another egg!

Jump Rope 50 times (or hop on 1 foot 15x each leg)
5 Kick up to handstand (or donkey kicks)
3 Perfect Pushups
:20 elbow plank
:20 hand plank
:10 side plank each side
10 squat jumps
10 squats
10 lunge steps
10 lunge hops
“Bunny hop” across the yard (20 hops)
30 mountain climbers
“Frog Jump” across the yard (10 jumps)
20 jumping jacks
5 burpees
20 seal jacks
Run around the house (approx 20-30 seconds)
20 supermans
10 straight leg sit ups
____ YOUR CHOICE!

Recommended Exercise Equipment for Kids at Home

 

Hydration for Young Athletes


Hydration for young athletes (and adult athletes, too) is more important than you may realize. A drop in hydration can not only affect performance, but can also result in headaches and a decrease in their cognitive performance.

Is your young athlete staying hydrated?

Guess what? Thirst is not a reliable sign of proper hydration (for kids or adults).

Experts recommend that young athletes drink plenty of water before a workout and every 15 to 20 minutes during a workout to maintain proper hydration, especially in hot summer months.

Make sure your young athlete stays hydrated during games and practices!

hydration young athletesHydration Tips for Young Athletes

✔Good hydration should begin early in the day before they even set foot on the playing field.

✔Drink plenty of water during the day leading up to a game or practice, especially in the two to three hours before start time.

✔Continue to drink during the game or practice (about 1/2 cup every 15 minutes) and afterward to re-hydrate after sweat loss.

✔Water should be the young athlete’s “go-to” drink for exercise that’s under 60 minutes.

✔Training sessions over an hour may require a drink to replace electrolytes lost through heavy sweating, such as coconut water or Vitargo (just watch out for those sneaky sugar-filled “sports” drinks that claim to be healthy).

Read more: “Importance of Staying Hydrated

 

Dehydration can be dangerous. Prevention is key.

Hydration Guidelines for Young Athletes

Before a Workout (1-2 Hours)

4-8 oz. for children ages 6-12
8-16 oz. for young adults ages 13-18

Right Before a Workout (10-15 Minutes)

4-8 oz. for children ages 6-12
5-10 oz. for young adults ages 13-18

During a Workout (Every 20 minutes)

5-10 oz. for children and young adults ages 6-18 (depending on weight)

After a Workout (Within Two Hours)

24 oz. for every pound of weight lost

Signs of Dehydration

According to WebMD, a few of the early symptoms of dehydration in young children include:

  • A dry mouth and/or sticky saliva
  • Little urine output and/or urine that is dark yellow
  • Irritability

Talk to your children about the importance of hydration for young athletes and get them involved by helping to pick out their own BPA-free reusable water bottle.

Find out more nutrition tips on our Foundation Nutrition blog.

Healthy Snacks for Kids (and Adults)


With sports in full swing, I thought it would be timely to shoot over a list of 30 challenge-approved, healthy snacks for kids (and adults).

Surprise, many of these healthy snacks are like mini-meals.

Hangry Bring Out The Crazies in Your Kids?

Does hunger ever bring out the crazies in your kids? I’m sure we all just agree that it’s not just in kids… I get hangry if I don’t eat, too!

Hangry – have you ever heard of it? You know, that special level of uncontrollable emotion that is literally brought on by something as minor as our kids chewing with their mouths open.

Read: Hangry? We’ve All Been There >>

Time Your Snacks and Meals Right

Remember to eat a meal/snack in 1-2 hours before training/competition and then again 1-2 hours after training/competition. For training that lasts longer than an hour, it’s a good idea to sneak in some carbs (apple gogo squeeze are perfect to-go option or some coconut water will do the trick) to keep energy high.

Read: What to Eat Before and After a Workout >>

30 Healthy Snacks for Kids (and Adults)

Let’s dig in!

  1. Nuts and dried cherries/raisins/mango
  2. Layered plain organic Greek yogurt, homemade granola (or Steves Paleo), strawberries
  3. Apple slices & nut butter (no sugar added)
  4. Frozen banana dipped in nut butter
  5. Clementine and hard boiled egg
  6. Applesauce (no added sugar squeezies are super handy to have mid-training) and nitrate free turkey slices
  7. Sweet Potato “toast” with sliced avocado, nut butter or coconut butter!
  8. Baked potato, ground turkey, salsa
  9. Hummus and carrots or other crudite
  10. Ezekiel toast with nut butter and banana
  11. Air popped popcorn with coconut oil
  12. Ezekiel toast or plantain chips with mashed hardboiled egg & avocado
  13. Tomato and organic cottage cheese
  14. Smoothie made with frozen berries, plain yogurt, nut milk, egg whites
  15. Tuna fish with plantain chips made with coconut oil
  16. Tossed salad with grilled chicken and olive oil
  17. Avocado spread on ezekiel bread
  18. Organic turkey jerky (no sugar), fruit
  19. All fruit popsicle (make your own – just blend up any fruit and freeze it!)
  20. Chicken salad made with Primal mayo and green grapes or other in-season fruit
  21. Oatmeal and berries, add vega protein
  22. Scrambled eggs and fruit
  23. To-go bars like a RX bar, Lara bar, EPIC bar, Jones bar, Pressed By Kind Bars
  24. Homemade trail mix (nuts, dried fruit, unsweetened coconut flakes)
  25. Birch benders pancakes with nut butter
  26. Black olives and diced chicken and strawberries
  27. Coconut yogurt. Try this really easy recipe that requires no added sugar.
  28. Roasted seaweed made with olive oil (this is one of my son’s favorites) with leftover grilled chicken strips and coconut water
  29. “Kale chips” (make your own by baking in the oven approx 15 min at oven at 325F)
  30. Nitrate-free deli meat and avocado wrapped in lettuce, fruit

Have more go-to healthy snacks for kids? Please share! Shoot me an email at foundationnutrition@crossfitsalus.com. I’d love to hear from you.

 

Team Sports Strength and Conditioning


What is Team Sports Strength and Conditioning

Take your team to the next level and help prevent injuries with team sports strength and conditioning training at CrossFit Salus in Middletown, NJ.

At CrossFit Salus, we work directly with sports teams throughout Monmouth County, New Jersey to bring athletes together for a private strength and conditioning class built just for their team. Our coaching staff has worked with athletes involved in gymnastics, soccer, football, cheerleading, dance, softball, baseball, hockey, lacrosse and more.

Athletes have consistently found that training at CrossFit Salus has improved their strength, power, speed, coordination, and endurance for their sport. We also focus on building strong team spirit with players working alongside each other and encourage team motivation and sportsmanship.

A team sports strength and conditioning program can benefit all athletes, both male and female. The benefits are numerous: it can help reduce the incidence of injury, reduce burnout, improve performance and much more!

Team Sports Strength and Conditioning Middletown NJ

Prevent Injury

Youth athletes often experience many changes in life and in sport through their growth and development process. While early sport specialization has trended towards becoming prevalent in the youth athlete, it is vital to expose individuals to a variety of movements to help them become a well rounded athlete.

This can also help to prevent injuries due to overtraining and overcompensation.

This is why youth athletes need to work regularly with a qualified strength and conditioning coach to ensure these potential injuries don’t become an issue.

A new study finds that “kids who specialize in a chosen sport tend to engage in higher levels of vigorous exercise than their peers and may be more likely to sustain injuries, such as stress fractures, tendinitis and ACL tears.”

The study, published in the Orthopaedic Journal of Sports Medicine, helps to explain some of the dangers of sports specialization. “Athletes who focus on one particular sport tend to practice more frequently and intensely compared to athletes who do not.”

The recommendation? Replace some of their sport-specific training with different forms of exercise, such as conditioning. A common fear among parents is that if their children don’t play more and more, they’ll fall behind in their sport and won’t ultimately be as good of an athlete. The study says, “But it may actually be the opposite. If children do too much, they may get injured and fall behind”

Strengthen Your Athletic Performance and Gain the Winning Advantage

Working with a professional strength and conditioning coach is important not only to help prevent injuries, but also to improve athletic performance. Resistance training, stability, coordination, movement efficiency and mobility can have a big impact for an athlete.

By working with professionals, youth athletes can improve their speed, agility, quickness, conditioning and range of motion. With a well-designed strength and conditioning program, athletes will see what their body is capable of and what they can accomplish, enhancing a sense of self-confidence and body image. This advantage not only helps them in their sport, but in all avenues of life.

Plus, we know how to make exercise fun! They’re still kids after all, exercise should have an element of fun and not feel like a chore. Our coaches like to mix things up to help athletes prevent physical and mental burnout.

Schedule Your Private Team Sports Strength and Conditioning at CrossFit Salus

At CrossFit Salus, we offer Teens Fitness classes Tuesdays and Thursdays at 4:30, and teens are also allowed to participate in our specialty Endurance and Weightlifting classes as well.

Private Team sports strength and conditioning sessions are one hour dedicated entirely to the team-specific training. Cycles last anywhere from 4-8 weeks depending on the team’s needs. Our coaches can work with you to find the best days and times to meet your players’ needs.

*From elementary to high school and travel teams, various ages are welcome (typically ages 9 and up).

Contact Coach Gino at info@crossfitsalus.com for more information or to receive Team pricing.

Earn Your Girl Scout Staying Fit Badge


If you need some ideas for your Girl Scout Staying Fit Badge, you’ve come to the right place. Through games, fitness and activities, the CrossFit Salus Coaches will teach your girls how to stay fit and healthy in a safe, fun environment.

Earn Your Girl Scout Staying Fit Badge at CrossFit Salus in Middletown NJgirl scout staying fit badge NJ

The Girl Scout Staying Fit badge teaches scouts the different ways to get strong and stay healthy. And at CrossFit Salus, we know how to make fitness fun, safe and effective for kids of all ages.
Jump in to this badge to find out what fitness, healthy food, and fun you need to stay strong for life. When you’ve earned the Staying Fit Badge, you’ll know what you need to get strong and stay that way…for life.

Schedule Your Class for the Girl Scout Staying Fit Badge

Contact angela@crossfitsalus.com to learn more.

Family Fitness Middletown NJ


We are excited to announce our second CrossFit Salus Family Fitness Day class with Coach Angela and Gino Salveo on Sunday, Oct. 6, from 10:30-11:30 a.m.

Family Fitness Day, Sun Oct. 6

Family Fitness Day Middletown NJThis specialty family fitness class is specifically designed for children ages seven to twelve and parents to participate together! CrossFit Salus Kids Coaches Angela & Gino know how to make exercise fun and are excited to share their love of fitness with the Middletown, NJ community.

Participants should wear athletic clothing & sneakers, bring water, expect to sweat… and have a blast!

Space is limited and reservation is required. Please contact angela@crossfitsalus.com.

Who

Kids age 7-12 are welcome to attend.

You do not have to be a member to participate.

When

Sunday, Oct. 6, from 10:30-11:30 a.m.

Reservations

Kids:

If your child has a 5-pack of sessions, simply reserve your spot on Wodify as usual.

For all other children attendees, please purchase a drop-in session for kids class and contact angela@crossfitsalus.com to reserve your spot.

Adults:

Please contact angela@crossfitsalus.com to reserve your spot.

Space is limited. Reserve now.

CrossFit Salus Kids Self Defense Class


We are excited to announce our upcoming CrossFit Salus Kids Self Defense class with Sensei Benny Gonzalez on Saturday, September 14 at 10:15 a.m.

Kids Self Defense, Sat. Sept. 14

kids self defenseThis specialty kids self defense workshop is specifically designed for children ages seven and over. Sensei Benny creates practical drills that kids can remember and use to protect themselves in situations such as bullying and opposition from larger aggressors.

From elementary students to high school students, Sensei Benny has the self defense fundamentals that every child should know. Kids will learn self-confidence, problem solving and situational awareness. They will learn how to reduce their risk and walk away with basic life-saving drills.

Who

Kids age 7 and over are welcome to attend.

You do not have to be a member to participate.

When

Saturday, September 14 at 10:15 a.m.

Reservations

Reservations are already open on Wodify! If your child has a 5-pack of sessions, simply reserve your spot on Wodify as usual.

For all other attendees, please purchase a drop-in session for kids class and contact angela@crossfitsalus.com to reserve your spot.

Space is limited. Reserve now.

About Sensei Benny Gonzalez

Benny started karate 34 years ago after she was mugged in an elevator and felt helpless by the ordeal. She is currently a sensei, which is 4th degree black belt, studying Josan Lu Karate under Shuseki Shihan Sana in Garwood, NJ.

In addition to teaching karate whenever possible, she also teaches self defense regularly.

I think it is important for everyone, especially women and children, to be more assertive in certain situations. My motto is “it is better to know it and not need it, then need it and not know it.”

Benny has been a member at CrossFit Salus for a few years now and also attends with her husband and son as well. We think she’s pretty amazing!

I would love to add that CrossFit Salus is the perfect complement to my karate. Since I started CrossFit, my upper body and kicks are stronger. I also have more energy which is something I thought at my age would not happen. I am thankful for the opportunity to give something back to this wonderful community and would like to thank my inspirational teachers.

Nutrition for Teens


Tired of trying to get your teens to eat healthy? Whether your child is a competitive athlete, recreational athlete, student (or all of the above), nutrition for teens can be tricky.

Nutrition for Teens: Fueling Your Young Athlete

nutrition for teensFrom sidelining sugar to sleeping for strength, nutrition and lifestyle factors play a huge role in improving athletic performance. Being the best athlete isn’t just about how much you train in the gym or on the field. Your young athlete, whether they are competitive or recreational, will have an edge over their competition if they eat, drink and recover the right way.

At Foundation Nutrition, our focus is on real food. Keeping nutrition for teens as natural as possible is key. Of course, homemade foods are always preferred to packaged foods, but we know restaurants and convenient foods are going to happen. So, we’ll help your teen navigate through the maze to choose their best options for fueling their bodies.

But choosing the right, quality foods is only half of the battle. Knowing what to eat, how much to eat and when to eat it also plays a role. And, of course what they eat every day leading up to game day matters most.

Carbohydrates, proteins, fats all work together like a team. Those macronutrients are essential, along with their teammates: vitamins, minerals, fiber and water. It’s important for your teens to get in the habit of reading nutrition labels and recognize ingredients worthy of putting in their bodies.

Give Teens the Direction the Need to Reach Their Goals

At Foundation Nutrition for Teens, we take into account their goals, interests, personal preferences, likes and dislikes, hobbies and history to create an individualized action plan. From the winning pre-game meal to the rebuilding recovery meal, we’ll help them recognize smart choices, read nutrition labels and figure out how to choose the right foods for their game plan.

Your teen will meet on a regular basis with Coach Angela (also via text, email or phone) to review progress and encourage small, gradual changes week-by-week. Rather than focus on calorie counting, Coach Angela will help them understand food choices and healthy, sustainable habits for life.

Take the stress out of trying to get your teen to understand how to eat. By reviewing progress, listening to their challenges, Coach Angela will work with your teen to come up with an actionable plan for improving and maintaining healthy habits to reach their goals.

Find out more by contacting Coach Angela at foundationnutrition@crossfitsalus.com.

Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go.


Traveling to a new box? Check out these five CrossFit drop in etiquette reminders to help you be the best guest and have the best experience.

Whether you’re traveling for a business trip across the country or for an exotic vacation across the equator, it can be exciting to try out a new CrossFit box so you don’t miss out on your workout. Thankfully, one of the great things about CrossFit is the community, so you’re in luck.

But, make sure you scope out their rules first. Remember, CrossFit is an affiliate, not a franchise…so each box has their own guidelines for dropping in (programming, prices, etc.).

These five CrossFit drop in etiquette reminders will help you be prepared before you go…and be a good guest.

CrossFit Drop in EtiquetteCrossFit Drop In Etiquette: What You Need to Know Before You Go.

1. Searching for a “Drop-In CrossFit Near Me”

Do your homework before you take off. Your best bet is to start by searching the CrossFit Affiliate Map or the “Wodifind” feature within your Wodify app. Once you find a couple CrossFit boxes near where you’ll be staying, Google them. Read their reviews and scope out their social media pages to get a feel for their vibe.

2. Consider Their CrossFit Drop-In Fee

Every box is different, so be sure to check their website for details.

Some boxes require you to have your home affiliate email them to confirm that you’ve completed their fundamentals class.
Some have particular classes for drop-ins (you’ll usually find this in vacation spots), others allow drop-ins for any class. Don’t expect to just show up and have free-reign of their gym.
Some boxes require you to book your spot in class and pay ahead of time online, others will discount the drop-in fee if you buy a t-shirt. Either way, expect to pay – as a traveling guest, you’re a “drop-in,” not a “free-trial.”

Always email or call them ahead of time to get the scoop on their policies, especially if you’re traveling over a holiday.

3. Allow Enough Time

Early is On Time, On Time is Late, and Late is Unacceptable.

Allow enough time to fill out your waiver, pay for your drop-in and hey, you’ve been traveling…you’ll probably need to mobilize. Take a minute to introduce yourself to the coach and a few members, familiarize yourself with the gym and scope out their t-shirts! You can never have enough CrossFit swag, am I right?

Nothing is worse than having a new face show up in the middle of a warm up and trying to get them situated while keeping the rest of the class going.

4. Know Your Abilities

Whether you’re an elite athlete or fresh out of fundamentals, you’re a newbie to them. Know your own abilities and limitations…and remember to leave your ego at the door. Now’s not the time to attempt your first RX workout if it’s way beyond your abilities.

And if you’re nursing an injury, be sure to inform the coach ahead of time (you know, when you arrive early).

5. Leave on a Good Note

Remember the universal rule, no matter where you go: be a good guest & clean up after yourself. Put away your equipment, disinfect your things and hey, if you spilled some chalk, clean that up, too.

Visiting other CrossFit boxes is a lot of fun. So, don’t be afraid to snap a selfie and take a moment to drop them a review on their Facebook or Google page. Reviews are extremely valuable to a small business.

Save travels!

Dropping in at CrossFit Salus, Middletown NJ?

Traveling to the Middletown, New Jersey area? We’d love to have you!

We offer drop-in options all of our for our CrossFit, Beyond Orange Endurance, Weightlifting, CrossFit Kids and CrossFit Teens classes! Just shoot us an email at info@crossfitsalus.com before you come so we can get you set up.

We’re located at 547 Route 35 in Middletown, NJ (You’ll need to plug in the a Red Bank postal zip code: 07701 into your GPS). We’re on Route 35 North, just North of Whole Foods – you’ll find us in the Elite Trampoline Academy Plaza.

Schedule Your Drop In Here >>

How to Create a Bedtime Routine


Do you have a bedtime routine? Do your kids?

You both should! Here’s why.

Sleep does so much more than prevent us from feeling tired. When we sleep, we heal and repair our bodies. Get enough and you could experience an improvement in learning and memory (bonus for school!). Research also shows that getting enough sleep helps with feelings of anxiety and depression, and is associated with maintaining a healthy weight.

Check out these bedtime routine ideas and sleep solutions to help you and your child get the best sleep your body needs!

Sleeping Tips: Bedtime Routine
Create environmental cues to help you wind down and de-stress at night. Sip herbal tea, stretch or roll, take a bath, read, meditate… you get the idea.

Create a Bedtime Routine (That Works!)

With your child, create a 5 minute (or more) routine that helps transition from day to night. This will prepare them for a good night’s sleep (and even better day tomorrow.

This routine should be separate from a typical “getting ready for bed” task like brushing your teeth or washing your face.
The routine can take any form you want, as long as it works for you. Think of physical habits (like stretching), mental habits (like journaling or reading), spiritual habits (like meditation or prayer).

Why Is a Bedtime Routine Important?

Sleep is an extremely important part of our overall well-being and health. If we don’t get enough, it may not be noticeable right away (although often it is), but the repercussions can add up.

Lack of a good night’s sleep can have immediate effects on our mood, motivation, focus, energy and strength the next day. This can affect our state at work, school, in our workouts and how we react at home.  A lack of sleep over many nights can have long-term effects on our health, too. From high blood pressure and obesity to psychiatric problems, including depression and other mood disorders, research shows that the risks of sleep deprivation are severe.

Read: Sleeping Tips for Athletes >>

Practice a Good Bedtime Routine

Believe it or not, getting good sleep takes practice. And guess what? It all starts before you even close your eyes.

One of the best places to start practicing at getting good sleep is by creating your optimal sleep environment.

This includes both your physical space and mental state.

Clear the clutter.

Turn your attention away from the endless to-dos, stressful sights and clutter of the day by clearing your space and mind. This practice can go a long way toward ensuring you are prepared to successfully get enough Zzzzs. For example, get the unfolded laundry out of your bedroom, write down your to-dos so you can attend to them in the morning.

Turn it off.

If falling asleep is difficult for you or your child, consider setting a curfew on all your devices. The artificial “blue” light that is emitted by electronic screens can trigger our body to produce more daytime hormones (like cortisol) and disrupt our body’s natural preparation to sleep.

Instead, spend the last hour or two before bed reading a physical book or magazine (a real one with actual pages — not an e-book). This can also help you mentally wind down for the night, instead of getting fired up by your social media feed or disturbing news.

Keep it cool.

According to sleep.org, the temperature has to be just right for an ideal night’s sleep. In general, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep conditions.

Improve ventilation.

A stuffy space can hike nasal congestion and hinder your ability to breathe easily while you sleep. Studies even show that those who keep their windows open overnight feel more alert the next morning. But if you suffer from seasonal allergies, it might help to invest in a room purifier alternatively.

Diffuse oils.

Create a bedtime routine that involves diffusing essential oils 30 minutes before bed. Certain scents encourage drowsiness and can signal your brain that it’s time to start shutting off. Try a few drops of lavender, frankincense, cedarwood and bergamot.

Get Them Involved in Their Own Bedtime Routine

Consider that the time preparing for sleep is just as important as the time spent warming up for your workout. Take time for yourself. It puts you in the right mental and physical state to do the best job possible at what’s happening next. Sleep.

Read: Changing Habits >>

Talk to your child about their ideas, too. The more involved they are in the process, the more likely they’ll stick to it.