We know that sleep is extremely beneficial for performance and recovery. That’s why it’s May’s Coaches’ challenge. So what can you do to maximize your time spent in bed? 8 hours is the recommended snooze time, but we are starting with 7.5 hours just to move the needle closer. When you do spend 7.5 hours in bed, no phones or TV, Log it in SugarWod!!
Improve Sleep Hygiene
- Go Outside!! Our eyes need to see sunlight to reset our circadian rhythm. It helps our brain know what time it is, and signals when it is time to sleep.
- Try to wake up at the same time everyday. Make it a habit.
- Limit daytime naps to 90 minutes.
- Develop a good night time routine. I know you know this – now do it! Help your nervous system get ready for restful sleep.
- Avoid bright overhead lights after 7 pm. Use table lamps. This mimics the setting of the sun, and our circadian rhythm recognizes that as a signal to get ready for sleep.
- Limit screens an hour before bed
- Take a bath
- Do a Wim Hof breathing exercise
- Read a little bit
- Then lights out
- Create a good sleep environment:
- Cool room around 60 degrees
- Sleep with silence or white noise (use the sleep timer on your phone!)
- Use light blocking currents and make your room DARK. Like, really dark.
- Get a good mattress and pillow.
While we might not be able to do all of these things at once – try to add one at a time, and start stacking those nighttime habits. The better sleep you have, the better you will train, the more in control of your hunger cues you’ll be and the more you will get out of life. Sleep is the cheapest supplement you can use!