Studies have shown that there is a correlation between the daily quality and quantity of sleep and eating patterns, food metabolism and obesity. Sleep has EVERYTHING to do with your nutrition. If you’re looking for improved strength, improved body composition, and more energy – then you need to make sure you’re get 8+ hours sleep of QUALITY sleep. It’s one of the most important recovery tools we have in our recovery arsenal, and best of all – it’s free!
Here is a step by step guide on how you can improve your sleep hygiene – be warned though, sleep debt is real, and if you’ve been sleeping less that 8 hours a day, it may take some time for you to repay you sleep debt, but it’ll be worth it in the end!
STEP ONE – SET AN ALARM FOR SLEEP.
Most people have an alarm for waking up, where they go from zero to hero in a blink of an eye, but they don’t have the same process for winding down! Establishing a sleep ritual / habit is a simple and effective way of making the most of your down town. When setting your alarm for sleep, set an alarm for 1 – 2 hours before you need to hit the sack. During this time, take a digital detox from screens (mobile phones, computers, television) – the blue light tricks our bodies into thinking its the day time, which inhibits our sleepy hormone, melatonin. This tells the body it’s time to rest, and recover!
STEP TWO – CREATE YOUR CAVE
Did you know your skin is sensitive to light? An experiment in 1998 found that a bright light shone on the backs of human knees can reset the brain’s sleep-wake clock. If the lights in your room are out, and you can still see the outline of your hands, chances are, your sleep is getting disrupted by the ambient light around you! Spend some time removing all light sources from your room using the following tricks (the benefits will astound you!)
Black Out Curtains – A quick trip to Bunnings will sort you out!
LED Lights – Cover these up, black electrical tape works a charm
If working late on your computer is unavoidable then installing blue light blocking programs such as F.lux (on PC), and Twilight (on Android) can help! These programs will remove blue light, and allow you to work late into the night – alternatively you could always wear sunglasses (Seriously!)
See you next week!