7 Tips For More Restful Sleep
They say your can’t out train a bad diet, which is true, but there is something else that seriously affects your training and that is sleep. In the “burn the candle at both ends” world that we live in, some people tend to wear their busyness as a badge of honor. Some people think we can sleep when we’re dead. However, if we were training as hard as we are to be functionally fit, why is it that we don’t focus on being functional all around?
Not only are we not at our best when we’re tired or sluggish, but it can also lead us down the road of skipping the WOD, reaching for garbage food, and the cycle continues. Of course having hustle is something to be desired, but not at the expense of one of our greatest allies. The good news is that it may not be that you’re not getting enough sleep, but the quality of your sleep. So, how can you ensure you’re getting the best sleep possible? Here are some tips to get you on track.
1. Limit your caffeine intake. Even if you’re not someone who is sensitive to caffeine, limiting your intake will help you rest easier. According to The National Sleep Foundation, “Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated.”
2. Remove electronics from your bedroom (or place is further than an arms reach away from your bed). Yes, this might mean you have to invest in an alarm clock, but it also means that you can save yourself from infinite scrolling and waisting your precious sleep time. Electronics affect you sleep in a variety of ways including suppressing melatonin, keeping your brain awake, and waking you up. Sleep.org elaborates on this more.
3. Take power naps. Unless you have trouble sleeping at night, taking quick 20-30 minute power naps can recharge you without making you groggy. Be Brain Fit dives deeper into the benefits of power naps.
4. Express gratitude. Grab a journal and write down three things you are grateful for. This will help you center yourself and go to bed with a smile on your face.
5. Do some light stretching such as ROMWOD, some relaxing yoga, or a quick motivation. Participating in one or both of these things can calm the body which is the perfect way to wind down the day.
6. Take advantage of rest days. Give yourself permission to sleep in allowing your body to have a little bit recovery time. “Never taking a day off sets the body up for a breakdown. You become more susceptible to severe muscle soreness, a suppressed immune system, improper sleep, a decrease in strength and performance, and injury.” (shape.com)
7. Establish a routine. Creating both a morning and evening routine will guarantee you to have a great day and night. You may even find your efficiency to totally skyrocket, which in turn, could even lower stress levels. Who doesn’t want that?