Sleep Better, For Better Results
You’ve probably heard that sleep is important for your health and that you need 7-9 hours per night. But, did you also know that sleep affects the results you get in the gym?
Yep, that’s right, whether your goal is to get leaner and lose body fat, or add pack on pounds muscle, sleep will play a big role in how well you do in achieving those goals.
#1. Go to bed and wake up at the same time each day, or within 30 minutes of the same time. This helps your body get into a regular sleep wake cycle.
#2. Keep your room cool, dark, and quiet. 68 degrees is the recommended temperature for most people, but this may need adjusted up or down a few degrees for each person.
The darker the room the deeper the sleep. Even a small light from a street lamp that peaks through the shades, or the light from an alarm clock can cause sleep disturbances.
And quiet, or as quiet as possible. If you find every noise wakes you at night try using white noise to filter that out. There are apps you can download the have free white noise.
#3. No devices 30 minutes before bed. Ideally, an hour before, but we’re realistic. The blue light from iPad’s, cell phones, and TV’s is the same as the light that is present in the morning when the sun rises and sends a message to the brain that it is time to wake up.
When you are on your devices before bed you are sending the same message to your brain that it’s time to get up, not go to sleep. So, even if you do fall asleep the brain has a harder time getting into the restorative deep sleep.
#4. Create a winding down routine. This helps the body to relax and wind down from the day. This can differ between people, but includes things like reading, journaling, having a cup of tea, or taking a hot shower. As long as it helps you relax and doesn’t involve caffeine, alcohol, or a device you are good to go.
#5. No caffeine after 2 p.m. and no alcohol within three hours of bedtime. Caffeine has a half-life of between 5 and 6 hours, meaning that if you drink a cup of coffee at 2p.m. half of that caffeine is still in your body at 8p.m.
While alcohol may help you relax and fall asleep it won’t keep you asleep and will affect your bodies ability to get into and stay in a deep restorative sleep.
Give one one, or two, or all of these a try to get a better nights sleep, feel better, and get better results in the gym.
