• Taylor Rodriguez

How To Improve Sleep and Feel Energized


As a certified Personal Trainer, most of the time people come to me with a mindset that exercising is the crown jewel of becoming fit and healthy.


Well, it’s not!


If I were to rank the most crucial factors for achieving adequate health and weight management, it would be this...

1️. Nutrition (Quantity & Quality) 2️. Sleep & Stress Management 3️. Physical Movement

The truth is, you can have the greatest diet in the world and you can have the greatest personal trainer in the world writing all of your routines BUT if your sleep suffers or you aren’t managing stress well, your health will remain stagnant or eventually decline over time.

If you’re not getting 7-8 hours of sleep each night, or if you are waking up several times throughout the night, having trouble falling asleep, and/or waking up feeling groggy, try these tips...


  • Eliminate screen exposure at least 1-2 hours before bed to reduce blue light exposure and dopamine release (the stimulant hormone).

  • Make sure you replace and invest in high-quality mattresses and pillows. People are shocked just how much impact our beds have on the quality of our sleep.

  • Be sure to eliminate any unnecessary light exposure. The smallest amount of light exposed to our eyelids can send an impulse signal to our brains that it’s time to wake up.

  • Keep the A/C lower at night. Our body temperatures naturally rise while sleeping because it’s in repair mode. If we get too hot, you guessed it, we wake up!

  • Perform a nightly routine that will signal to your brain and body it’s time to relax. Warm showers, performing some stretches, journaling, praying, drinking sleepy-time tea can all help relax our minds and bodies so we can fall asleep quicker.

Also, it's important to understand that our brain symbolizes our beds as the location we are to sleep and rest. When we perform typically "normal" activities such as reading, watching TV, eating, etc. in bed, it can cause confusion and ultimately take longer to fall asleep.


If we are having a difficult time falling asleep and we've been tossing and turning for more than 20 minutes, a great plan of action is to get up, go to another room, and either read or write something until we begin getting sleepy again.


Getting a good night's sleep is crucial to achieving a healthy life as well as managing weight goals effectively. But, with the right plan and the development of a nightly routine, you can take advantage of the fantastic benefits a high-quality sleep provides.


For more strategies on nutrition, training, and work-life balance, subscribe to my weekly newsletter by clicking HERE.



"Coach Taz" aka Taylor Rodriguez is the owner and head coach of Taz Fitness & Nutrition. He is a Personal Trainer & Nutrition Coach located in Deltona, FL that coaches individuals online and in person. Taylor was a former partying pro wrestler turned fitness enthusiast after the economic downturn of 2008-2010. After losing almost 70 lbs, his new passion is to help struggling individuals find new confidence within themselves to achieve any goal that they see possible. To begin coaching with Taylor or to request a free consultation, contact us today.

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