Everyone always talks about the importance of hitting the gym and eating healthy, but did you know that your sleep schedule play an equal role in your fitness success? It’s true! Putting in a full night of sleep could be your secret weapon in achieving your fitness goals!
Getting less than adequate sleep can affect your metabolism, decision making, attention span, and overall exhaustion. These can all add up to poor fitness decisions, or even serious injury. Life can get busy, but making improvements to your sleep schedule can leave you feeling refreshed and motivated! And when you’re feeling good, you’re more likely to make better health choices! The good news is that there are several easy tips you can follow to help improve your sleep! Let’s take a look.
- Set an alarm to remind you it’s time to go to bed. We all know the importance of setting an alarm for the morning, but setting one in the evening is a great reminder to start winding down. Set the alarm for one hour before you plan to go to sleep, and use that final hour to get things ready for the morning, and leisurely crawl into bed!
- Make sure you’re in bed at least 8 hours before you need to wake up. The recommended sleep for adults is 7-9 hours per night. We recommend getting into bed with 8 hours between you and the morning alarm. If 8 hours still leaves you feeling tired, add 30 minutes of sleep the following night.
- Turn the TV off! In a recent study, 95% of Americans said that they actively use a TV, computer, or other electronic within an hour of going to bed. The problem is that most screens on TVs and computers producer a bluish tint which has been suggested to lower the production of melatonin, a hormone that helps control the sleep cycles. Instead, we suggest shutting down the evening by reading. You’ll be able to wind down naturally, and will likely find yourself able to fall asleep faster. If you need sound while you’re asleep, turn on a quiet radio or a fan.
- Don’t eat a meal within 2 hours of going to bed. This is a great tip for fitness, but also when trying to get better sleep. When we eat too close to bedtime, it can lead to heartburn or other discomfort which can leave you awake for extra hours.
- No caffeine within 4-6 hours of going to bed. If you’re an avid coffee or soda drinker, this one may be tough, but we encourage you to give it a try! Caffeine is a natural stimulant that keeps your mind and body going for up to 6 hours! By ditching the caffeine within 4-6 hours of going to bed, you may notice that you feel more sleepy and wind up naturally ready for bed earlier.
- Establish a relaxing nightly routine. Your sleep schedule relies on what you do with the rest of your time, especially the few hours leading up to it. By allowing time to unwind and relax in the evening, your mind and body start to understand the routine and can naturally wind down. Find something that you enjoy that isn’t too stimulating mentally or physically. Perhaps you enjoy a book and a warm bath, or some soothing music and alone time to journal about the day. Whatever it takes to put you in the relaxed mindset, do it! You deserve it.
It’s important to keep your sleeping patterns in mind when structuring your fitness goals. A lack of quality sleep can lead to added physical and emotional stress, which can then lead to poor fitness decisions. Try these tips to get into a healthy sleep routine and your overall health and wellness will reap the benefits! You work hard - it’s important to take care of your body!
We also suggest a natural supplement like 7-Keto when reaching for fitness and wellness goals. 7-Keto® is a metabolite that has been extensively studied in animals and humans for various benefits including weight, metabolic rate, memory and others.