Sleep
As athletes, we go to great lengths to ensure that we have a well-structured exercise program, our nutrition is in check, and we follow a solid supplement regimen. But, how often do we think about our sleep? For instance, how LONG we sleep and how WELL we sleep.
Sleep is essential to our health and our survival. The average adult gets about 7 hours of sleep a night. Studies show that people who sleep less than 6 hours a night gain almost twice the amount of weight over a 6-year period than people who sleep 7-8 hours.
What is the REAL reason people lack sleep? We watch tv, browse social media, hangout with friends, etc. If we remove these forms of artificial stimulation and excessive work/life demands, we would likely sleep for about 8 hours a night based on the natural sleep cycle.
What can we do to improve our sleep quantity and quality?
Keep a consistent bedtime and wake time. Staying up late and sleeping in on weekends can disrupt your routine during the week.
Keep the bedroom dark to tell the body that it’s time to sleep.
Keep the bedroom extremely quiet or use a white noise generator (like a fan).
Develop a pre-bed routine that is relaxing and familiar. TVs, work, computer use, movies, and deep/stressful discussions late at night can disrupt sleep.
Keep the bedroom at a slightly cool temperature of 66-72 degrees.
Eliminate stimulants like caffeine, especially later in the day.
Exercise! It’s not only good to have a tight butt and big guns, but it can help improve your sleep!
Eating a dinner that makes you overly full can disturb your sleep.
What can you change tonight to get a restful night’s sleep?