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Tossing and turning? 5 tips that will guarantee a better night's sleep

Allowing your body to get the rest it needs means you'll be ready to rock the following day!
/ Source: TODAY Contributor

We talk a lot about mornings, but evening rituals are just as important.

In fact, a great morning usually begins the night before. Allowing your body to get the rest it needs means you'll be ready to rock the following day!

You probably already know the first steps to ensuring a restful night — skip caffeine later in the day, make sure your bedroom is cool, and get to bed close to the same time every night — but today we're diving deeper with suggestions that may surprise you.

RELATED: How to time your coffee consumption for a better boost

Tone It Up

If you've ever felt like you need a few pointers to get a better night's sleep, keep reading!

Plan for tomorrow

Are you tossing and turning worrying about the following day?

Create an action plan or to-do list for the next day before you go to bed. This helps your body relax, knowing that all your important tasks will be taken care of. While you're at it, lay out your workout clothes for the morning too!

RELATED: 5 surprising ways to make waking up a breeze

Unwind right

Creating nightly rituals helps your body know when it's time to sleep.

Try writing in a journal to help get worries off your chest, sipping a cup of herbal tea or reading a great book.


In order for your body to fully relax, it needs to know work is over. Avoid checking emails or bringing your laptop to bed in the evenings.

Don't skip your workout

Getting that sweat session in is a key factor to enjoying a great night's sleep.

Research indicates that cardio not only helps your body get to sleep, but it also improves the quality of your slumber. In short, you'll drift off faster and wake up more refreshed!

RELATED: Tone 2 muscle groups in 1 workout with these dual-training exercises


Doing a few stretches or using a foam roller is an excellent way to loosen up before bed! Think of how relaxed you feel after a massage — this has similar effects!

If you’re still having trouble falling asleep, try deep-breathing techniques like 5-5-5 breath. Inhale for the count of five, hold for five and slowly exhale for five. Repeat about 10 times or until you drift off.

Karena Dawn and Katrina Scott are the founders of Tone It Up — a fitness and lifestyle brand. They are certified personal trainers, nutritional coaches, and best friends. Karena and Katrina have taken the world by storm with their fun, quirky and energetic approach to fitness and have built a vibrant community based around friendship, accountability, motivation, and inspiration. To learn more, follow them on and @ToneItUp.