On Monday we talked about Nutrition and getting the right foods, in the right amounts into our body to help us recover from tough workouts and the demands of life.
Today it’s about SLEEP for your recovery.
Why Sleep is important?
Here are10 reasons for sleep and the list could go on for quite some time.
- Lowers Blood Pressure and Cholesterol
- Reduces Stress
- Reduces Inflammation
- Improves Short Term and Long Term Memory
- Improves Weight Loss
- Musculoskeletal Growth and Repair
- Improves Mood
- Improves Endocrine Balance
- Improves Neurological Performance
- Improves Immune System Function
If you would like more science behind this or more information you can check the links at the end of this article and they will have more in-depth information about sleep. My focus here today is to give you an action plan of how you can start getting more sleep today!
How Much Do You Need?
Average Joe’s Between 7-8 Hours
Athlete’s and High Performers 8-10 Hours
-Require more sleep due to more physical stress or mental stress
What’s My Plan of Attack?
“if you fail to plan, you are planning to fail.”
Just like with nutrition you have to have a plan in place with sleep to make it happen…then you have to stick to that plan.
SO HERE IS OUR ACTION PLAN:
Step 1-What time do you have to go to bed and wake up?
Lets say we have to be up by 6am so we have time to get the kids ready, get ready for work, prepare some breakfast, etc.
If we start with the bare minimum sleep needed then we would need to be asleep by 11pm and that would give us 7 hours of sleep.
Alright that’s the easy part.
Step 2-Sleep Needs Preparation.
If you life is a war zone before heading to bed, chances are you will not be able to fall right to sleep.
We want to begin getting ready for bed A FULL HOUR before we plan to be asleep.
So in our example above at 10pm (one hour before being asleep) we want:
To start turning off our Phones, Tablets, TVs and begin to lower the lighting to have a more relaxed environment.
Find something calming to do to fill in that dead space between work/life and sleep.
This could be things like enjoying a conversation with a family member, reading a book, prayer, or meditation. Customize this time to whatever it is that brings you back down and relaxes you before bed.
Lastly, leave the bedroom for sleep and sleep alone. Your bedroom should be dark (the darker the better), on the cooler side, and free of any distractions.
Sleep is an important function to our lives and if you can get on the right end of 7 hours you will be happier and healthier well into your 90s!
Workout of the Day
10 Strict Pull Ups