Stay Fit With SOMA 9/21

This week’s theme is: 10 Tips For A Better Sleep

Every week we post exercise videos, nutrition tips, and more on our blog to provide you with opportunities to stay fit and active even at home! This weeks blog is all about tips to help you get a better night sleep!

How to Improve Your Sleep

Sleep is such an important part of your overall health! When it comes to wellness, sleep is often forgotten about. According to the National Institutes of Health (NIH), about 1 in 3 American Adults do not get healthy amounts of sleep.

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

  1. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
  2. Don’t take naps after 3 p.m, and don’t nap longer than 20 minutes.
  3. Stay away from caffeine late in the day.
  4. Get regular exercise, but not within 2-3 hours of bedtime.
  5. Follow a routine to help you relax before sleep (for example, reading or listening to music).
  6. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
  7. Make your bedroom comfortable, dark, quiet, and not too warm or cold.
  8. Turn off the TV and other screens at least an hour before bedtime.
  9. Write a to-do list to ease your mind!
  10. Make your bedroom a relaxing environment and keep your bed reserved for sleeping. Dont watch tv or do work in your bed! if you dont have space to do those in another room, bring a chair in your bedroom for work/ tv or computer time.


Live Fitness this week (9/16): Theme to be determine! 

Join Virtual Fitness

Looking Ahead! Join us for our Brave Yoga- A Unified Virtual Yoga Program Coming This October! Check out the program’s page here for more information about the program and to register! During this program, individuals will experience a relaxing but fun yoga class as well as tools for mindful breathing and stress reducing techniques.

For ideas on how to stay active this week, commit to stay fit! You’ll get even more access to great exercises and tips!

Memo From SOI

Special Olympics Sports Physicals Available at Reduced Rate of $49 in U.S

MinuteClinic has extended the opportunity for all Special Olympics athletes to receive the Special Olympics sports physical at a reduced rate of $49. Any US Special Olympics athlete, or prospective athlete, who need a Special Olympics Sports Physical can present this voucher (electronic or hard copy) at any of the 1,100+ MinuteClinics in CVS or Target stores between now and July 31, 2021. See list of participating locations here or on the CVS MinuteClinic and Target MinuteClinic websites. No insurance is needed. Appointments not required, but recommended. Note: this is separate from an agreement that SOFL has arranged with MinuteClinics in their state.


SOI is not endorsing MinuteClinic or their services, and there is no obligation to share nor coordination required by Programs. This is simply an option for athletes to access a relatively affordable sports physical exam if they do not have a primary care physician or do not have insurance to cover the cost.

Questions? Please email medfest@specialolympics.org.

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