Hey, hey, STRONG Friend!
Happy Thursday!
Did you know that sleep just about fixes everything? Sleep is Queen. It's my favorite things to do, lol. When I don;'t get my sleep, I just ain't right. How about you?
Getting a great night's sleep gives back in dividends.
One of the top things that can get in the way of your strength goals or sustainable fat loss results is getting enough quality sleep!
Not sleeping enough will affect your mood, stress, hunger, cravings, energy, and recovery, among many other things!
You're probably nodding your head - Candace, I know. Well, my friend, if you know why, then why are you skimping out on your sleep?! Unless you are not, then carry on, my friend!
The benefits of sleep are SO significant - from improving training performance, boosting your immune system, increasing your productivity, plus so much more. I could fill a page, but I'm willing to guess you already know. It's just a matter of doing the thing, which is prioritizing your sleep!
If you are having trouble caching them zzz's in quality and or quantity, you are definitely gonna want to keep reading, and if not, these sleep tips will help you fall asleep faster and stay asleep longer!
Here are some science-backed tips from the National Institutes of Health:
- Keep your evening routine simple – go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
- Try not to work out within 2-3 hours of bedtime - This can leave you feeling "revved up" and make it harder to fall asleep. Some folks can train within this window of time, but if not, then try to get your lifts in earlier in the day.
- Steer clear of alcohol after dinner - Alcohol might help you fall asleep, but you can get stuck in the "light sleep" phase all night. Be mindful of your consumption.
- Don't drink coffee too late into the day if you struggle with sleeping at night. Did you know it can take 8 hours for caffeine to clear your system?
- Take a hot bath or shower before bed. When your body temp drops afterward, it can help you feel sleepy.
- Stay away from blue light from TV, phone, or other devices within a couple of hours of bedtime. If you do use a device, install a blue light filter (tip: check your tablet/phone to see if there's one already built-in). Or grab you a pair of blue light blockers from Amazon.
Also, if you work on the computer for work, you may want to get a pair for the daytime too! They are a game-changer!
- Spruce up your bedroom. Make sure it's uncluttered and free from distractions, lights, noises, etc., and that your bedding is comfortable. Sleeping in a clutter-free zone can make a surprisingly big difference.
- Make a to-do list for tomorrow. Write down anything you're worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don't have to think about it anymore).
Upleveling your nighttime routine can go a LONG way toward improving your sleep, but there are things you can do earlier in the day that can help, too.
Two big things:
- Get some sunshine & fresh air during the day, if at all possible.
- Make sure to get in intentional movement such as lifting the things 3-4 x a week of the week! And get your daily step count up too or other physical activities that you enjoy!
When you get a good night of sleep, it can set you up to have a great day. Plus, it's good for your overall recovery and wellness!
If you're ready to take your health/fitness to the next level, I will encourage you to book a STRONGER You Connection Call to explore how I can help you reach your goals as a team! Book it here!
Have an amazing day!
In Strength & to Your Success,
Xo
Candace
