We already know that sleep is crucial for active folks aiming to optimize fat loss and muscle growth. When we sleep, our bodies repair muscles, release growth hormones, and regulate appetite hormones. Sufficient sleep improves energy, cognitive function, and exercise performance. Lack of sleep disrupts metabolism, increasing fat storage and muscle breakdown. It also hampers recovery from exercise-induced stress, impairs immune function, and prolongs the recovery process.
But how do we get the 7-9 hours a night to optimize all of this? Read on...
You need a sleep routine.
- Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
- Create a relaxing bedtime routine that helps signal your body and mind that it's time to sleep. This may include activities like reading, taking a warm bath, or practicing relaxation techniques.
- Get anxious thoughts and worries out of your head and on paper before trying to sleep by journaling.
You need to avoid caffeine and start chilling out (aka. Calming your nervous system) hours before bedtime.
- Avoid electronic devices including cell phones for an hour before bed and do NOT take your phone to bed with you
- Stop consuming caffeine at least 6 hours before bedtime. Caffeine is a stimulant that can stay in your system for several hours. By allowing a buffer of at least 6 hours, you give your body enough time to metabolize and eliminate the caffeine, reducing the risk of it disrupting your sleep.
- Avoid intense workouts and heavy meals close to bedtime
You need to optimize your sleep environment.
- Keep your bedroom clutter free and use your bed only for sleep and sex.
- Invest in a comfortable mattress and pillows and soft bedding
- Make sure your bedroom is cool, dark and quiet.
You need to get more sun exposure during the day by being near windows (good) and taking walks outside (even better).
- Daytime sunlight regulates the body's internal clock.
- Sunlight suppresses melatonin production, promoting wakefulness so sleep is easier to get later.
- Sunlight exposure helps you sleep more deeply and helps you fall asleep faster
- Sunlight boosts serotonin levels, enhancing mood and well-being.
In conclusion- Don’t sleep on sleep, folks. Tiny, rest optimizing habits will add up to longer, better quality sleep over time and increased energy, improved body composition and eventual world domination. Or at least, a more vibrant, happy life. Promise.
