Lack of sleep can lead to a decrease in reaction time, poor mood, poor appetite, loss of strength, poor immune function. There are also effects on weight and productivity. Something that we should not compromise on.
The optimum time to sleep in is around;
7 hours
The more rested your mind and body is the more you will be more productive
Move
Movement during the day can help you sleep at night. Your training routine is likely helping you to sleep at night, so don’t give it up, just make sure you get yourself to bed at a reasonable hour so you can hit that magic 7hrs.
Listen to Your Body
If you’re constantly knackered throughout the day, can’t shake the morning grogginess or tend to oversleep at weekends, then you will have to look at your sleep routine and get to bed earlier or wake up a bit later. If your body isn’t functioning well, it’s literally telling you that you need more zzz’s
Consistency is Key
Going to bed and waking up at the same time every day can make a huge difference to your sleep pattern. Consistency will help you stick to a new sleep plan and will help you get to sleep sooner over the long term. Constantly changing your bedtime and wake up time won’t help you settle into a routine.
Bedtime means Bedtime
Keep the TV out of the bedroom, put the phone away from you and on silent, only have what you need to sleep in your bedroom. Perhaps invest in a blackout blind, don’t have any lights on after you close your eyes and make sure the room is quiet and not too hot. Perfect sleeping conditions.
If you use the bedroom for sleep and NOT TV/social media, you will be priming yourself to get some good quality zzz’s in.
Bin the Nightcap
Caffeine and alcohol have a negative impact on your sleep. Put down the Espresso Martini and you’ll be a step closer to sleeping well. Try and limit caffeine intake and aim to stop drinking it way before 2pm.
Track Progress Over Time
You can do this any number of ways and one option is to keep a sleep journal. Fill it with details of when you go to bed and when you wake up, how rested you feel, how energised you feel throughout the day, how you feel after your workouts.
With these tips you are on your way to better sleep, a more positive outlook, more productive days and better sessions in the gym or on the track. We know the importance of training, so if early mornings are your only time to train, make sure you get to bed earlier to compensate.
Goodnight and sleep well
