1. Plan a sleep routine Going to bed at the same time every night (or at least every weeknight) sets the stage for shutting down your brain and falling asleep quickly. But the plan should start well before you turn out the lights. 2. Set a “shut down” alarm It takes time to unwind, so have an alarm go off 30 to 45 minutes before you want to actually be asleep and begin your bedtime ritual. 3. Create a nightly ritual Turn off all your electronic screens, write down everything you need to do tomorrow (so you’re not fretting about when the lights go out), get into your pajamas, brush your teeth, wash your face, drink a small glass of water. Whatever you need to do before bed, do it in the same order every night. This sends the message to your brain that it’s sleepy time. 4. Get dark Humans are very sensitive to light, so do your best to make your bedroom as dark as possible. Think about repositioning your furniture, purchasing a set of dark curtains, and covering up all the little lights on your devices—black electrical tape works well. If you keep your cell phone on your bedside table, place it face down. 5. Shhh… Make your room as quiet as possible. A bed partner can make this difficult, so consider investing in a pair of earplugs or a white noise machine if the person next to you is a heavy breather. There are also phone apps that successfully muffle the sound of snoring. 6. Soak up the sun during the day Exposing yourself to plenty of natural light during the day, taps into your body’s circadian rhythm—the internal clock that tells you when you’re tired. At night, the contrast of your dark, quiet room, will strongly signal that clock to make you sleepy, so you’ll fall asleep faster and more easily. Spend as much time outside during the day or in bright rooms as you can and save dark spaces for bedtime.Everyone is different, and some of these strategies will work more for certain people than they will for others. Changing your habits and environment when it comes to bedtime will hopefully help you have more control over your sleep patterns. The more sleep, and better quality sleep, that you get the more energy you’ll have for every other aspect of your life.
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.