Catch some Zzzzz's

Sleep plays a vital role in maintaining good health and well-being throughout your life. The way you feel while you are awake depends on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Not getting adequate sleep can increase the risk of diseases and disorders. As it pertains to the training, sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. Your nutrition and sleep are the 2 biggest factors to building strength and muscle. If your sleep is not on point, what you do in the gym won’t matter!

Here are some tips to help you get more Zzzzz’s:

  1. Create a bedtime routine

    1. Creating a pattern or process that ‘feels’ like bedtime (ie skin care routine, reading or meditating). Doing this routine associates it with bedtime and that you’re preparing for sleep. Remember, our brains like consistency!

    2. For me: I’ve nailed down my dental hygiene routine before bed as well as listening to music. When I do this, my brain knows it’s time for bed!

  2. Set your environment

    1. Dark room: Cut down the amount of light coming into your room; use blackout curtains or an eye mask. Too much light exposure can throw off your circadian rhythm.

    2. Make your room as quiet as possible (for me: I had to get rid of analog clocks in my room!). Unless you need some white noise that can drown out background noise if you are sensitive to it.

    3. Keep your room cool. Research shows to keep it at 60-70 F (16-20 C) for optimal sleep.

  3. Feeling stressed? Focus on your breath!

    1. It’s almost like counting sheep. Focus on a 4-7-8 pattern; inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds. This will help to relax your mind.

  4. Exercise!

    1. One way to get better sleep is to have a consistent exercise routine (not right before bed though!). Sounds like a cycle; sleep well to exercise, exercise to sleep well - it goes hand in hand.

  5. Avoid Caffiene

    1. I know a few people who can have cup of coffee before bed (well done!). But it is recommended to not have caffeine 3-6 hours before you sleep as the effects can still be in your system within that time frame.

How is your sleep?!?

Meena Sharif