YouTube
Sleep is one of the best recovery tools that you have access to. If you're trying to increase your volume or improve your training adaptations, you're going to want to watch the video below.
Sleep is one of the many recovery tools I recommend alongside nutrition, hydration, stress management, and, of course, training volume management. In this YouTube video, we talk about five different ways that you can improve your sleep, so you can show up feeling ready to go for your training sessions and feel good overall in everyday life.
In general I recommend aiming for 7-9 hours of sleep per night, but we also want those hours to be quality. Let's get into these five tips for improving your sleep.
This could really be a game changer for your morning routine. I know the internet and social media showcases morning routines of hour-long makeup, skin care, and hair care, and while all those things can be very relaxing and prepare you for the day, I think it's more reasonable and productive to set yourself up for success by starting the night before. If you want to feel refreshed in the morning, you need to get ready in the evening. I personally like to set out my clothes for the next day, so I don't even have to think about it. All I have to do is wake up with my alarm, throw on my already prepared outfit, brush my teeth, eat breakfast, etc., and get started with my tasks for the day. Sounds like a pretty sweet deal, right?
At the end of my prior workday, I typically go over what I'll be doing the next day so I know what I'm going to be getting myself into and don't have to think about it later that night or rush around first thing in the morning. Getting prepared the night before can be helpful for setting yourself up for success for the morning.
Now, in addition to a general bedtime routine, yes, you want to be prepared for the next day, but you also want to have some calming aspects leading into the evening. Whether that is dimming the lights, lighting a candle, or doing some type of stress management routine (meditation, yoga, or reading) where you are bringing your nervous system down and getting your body ready for sleep.
I understand that minimizing screen time can be challenging for a lot of people, whether it’s because you have a demanding job that requires you to be checking and answering emails and phone calls through the evening hours, or if you just enjoy scrolling through apps in the evening. I totally understand breaking up with blue light isn’t easy, but it would be helpful to try to pull back from it as you see fit. That doesn't mean you need to suddenly go cold turkey and eliminate it completely, but consider stopping consumption 10-, 15-, 20-minutes earlier than usual before bed, and continue to push back that time until you can get to one to two hours. Clearing that time leading up to bed will help refrain your brain from continually working and thinking while flipping through videos and photos until you go to sleep. Otherwise, by staring at a screen all evening leading up to bed, it can make it difficult to sleep asleep and stay asleep.
If you are somebody who consumes alcohol or caffeine, I would consider stopping earlier in the day (12-2pm at the latest). Now, I understand that oftentimes alcohol is consumed later in the day, whether it's a glass of wine with dinner, a cocktail at happy hour, or an after dinner beer, but understand that choice is going to affect your sleep. Not only will it affect you going to sleep, but it will also disrupt your REM cycle. As for caffeine, if you're consuming it later in the day, it can disrupt your sleep or wake you up throughout the night and prevent you from getting quality sleep.
Whether you are walking, strength training, doing cardiovascular training, or participating in Pilates (hopefully you are doing a combination of all of those things), you want to make sure you are exercising regularly and meeting the general exercise recommendations (150 minutes of moderate exercise or 75 minutes of vigorous exercise). Along with exercise, you want to consume a well-balanced diet, including protein, fruits, vegetables, fiber, and healthy fats. This will encourage a well-rounded approach to your lifestyle in general.
Bonus to number four: Get exposed to sunlight in the morning. This will allow you to get your body synced up a bit more with your circadian rhythm, which is especially helpful if you are someone who has had a wonky sleep schedule and you are trying to get back on track. Get onto a regular sleep schedule by going to bed at similar times each day if possible. I understand that may not be completely possible for everybody depending on your job and other responsibilities, but make your best attempt to get onto a regular sleep schedule.
Make sure the temperature of your bedroom is at a proper level for optimal sleep. If it's too warm, you are going to have a hard time falling asleep and staying asleep. In general, the recommendations are between 65-68 degrees. Everybody has their own personal preferences when it comes down to bedroom temperature, but it is something to consider so you can have a cooler start to your sleep and stay asleep throughout the night.
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