Are you getting your 7-9 hours of sleep nightly? Not many of us are and it’s something most of us could use a lot more of. Sleep is your body’s number one recovery mechanism. While you are sleeping your body detoxified and repairs itself and your brain works to process information and reset itself for the next day.
Lack of sleep can lead to many serious ailments like increased risk of type 2 diabetes and higher risk for depression. You may find yourself with a decreased sex drive, increased blood pressure, and memory loss.
If you’re having problems hittin’ the hay, check the list below for some ideas that don’t involve counting sheep!
Tips For A Better Sleep:
- If you can go to bed at the same time every evening, have a restful sleep and wake up at the same time each day, your body systems will become more efficient which helps with weight loss, training recovery and cuts down on sick days.
- Ten minutes of meditation before bed can help you clear your mind. Take ten deep breaths and focus on relaxing every muscle from your toes to your face. Repeat.
- Consider a sleeping mask or blackout blinds to eliminate unnecessary light.
- White noise machines or fans can eliminate noise. Ear plugs work well, too.
- Prepare your body for sleep by avoiding blue light before bed. Blue light stimulates the brain inhibiting melatonin release (a hormone that helps control sleep/wake cycles). The iPhone night shift button eliminates blue light when switched on.
- A cup of herbal tea (e.g. chamomile, peppermint) is a great habit to get into before bed to induce relaxation and distract you from eating.
All of these points will help you get your body and mind ready for a peaceful rest each night. The importance of quality sleep is crucial regardless of if you’re looking to lose weight, build muscle or improve your athletic performance. The bottom line is without a proper rest you are limiting your chance of success.