Another Piece to the Health and Recovery Puzzle

You know what else is great for your post workout? Other than this amazing protein ice cream, it’s sleep.

In fact, sleep is where the real gains happen.  The exercise, especially the weight bearing ones, break down the muscle tissue.  And sleep is the part of the equation where that muscle is repaired and rebuilt.

Getting the right amount of QUALITY sleep should be a priority for everyone.  That means sleep without interruption.  That means sleep where you actually make it through the sleep cycles.

And just like nutrition, each person has individualized needs.  Some need more, some need less, but everyone needs good sleep.

So here’s some pointers:

• Limit the screen time before bed.  The blue light inhibits the onset of sleep, and the mental stimulation of constantly scrolling makes it harder to wind down.  Set an alarm for an hour before your bedtime, and then turn off the TV, put the device away, and begin to get ready for sleep.
• Make that room DARK.  Anything brighter than starlight can interrupt your sleep.  So all the assorted led power lights, street lamps, whatever, can goof up your sleep as well.  Studies show that even a light, taped behind your knee, can activate the phot receptors of your skin.  Walk through your room, silence the little lights, use room darkening shades, and make sure that your devices don’t go off at night.
• Make a nighttime ritual.  Get ready for bed at the same time everyday, and it will help to normalize out your sleep cycle.  Get your clothes ready for the next day, get a glass of water ready for you to have in the morning; basically, prepare for tomorrow, tonight.  The less that you have to worry about during the night, the better that you will be able to sleep.
• Keep the room cold. The body naturally drops its internal temperature at nighttime, and keeping the room cooler helps it to stay in that relaxed state. 

These are just a few tips to help you sleep better, and in turn, help your body to heal and recover.  That’s only one benefit of good sleep; the mood, energy, and hormonal balancing are a few others.  And there are many other ways to improve your sleep.  Shawn Stevenson’s book, Sleep Smarter, is one great resource.  You can learn more about it here:    https://sleepsmarterbook.com/

Hope they help!  What’s your best sleep hack or habit?
 
Greg