You probably already know that building muscle, shedding fat, and gaining strength take consistent dedication in both the gym and the kitchen. But how much do you consider the importance of proper sleep when it comes to reaching your fitness goals?
According to the CDC, adults need seven or more hours of slumber at night for the best health and well-being benefits, and if you’re falling behind on your sleep schedule instead of falling asleep, your athletic gains may suffer.
Muscles are built in the bedroom: Proper rest creates an anabolic environment where muscles regenerate, repair, and grow, and without the right amount of sleep your fitness gains may lag and results may be slow-going.
During sleep, two important muscle-building hormones are secreted; HGH (human growth hormone) and testosterone, making it crucial for both muscle building and leaning out.
With that said, if you’re one of the 50 to 70 million adults who suffer from some sort of sleep issue, incorporating these simple tips into your nightly routine can help you catch better Z’s instead of chasing them!
Snooze in darkness
The smallest amount of light, even from a phone charger, can disrupt the sleep hormone melatonin, thereby disrupting the internal clock which can affect sleep, overall wellbeing, and post-gym healing. Go dark by placing all light-radiating electronics away, turning off all of your lights, and maybe even invest in “black-out” curtains.
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Exercise earlier
Research has found that evening exercise may negatively affect sleep for some people, but not everyone. If you feel that exercising in the evening amps you up, try working out earlier in the day. Aerobic exercise in the morning or the afternoon stimulates earlier melatonin release, making it easier for you to fall asleep at night.
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Block the blue light to sleep at night
The devices you use daily emit a blue wavelength which can trick your brain into thinking it’s daytime. Blue light can also disrupt your brains natural sleep-wake cycle, and although electronics should be avoided at least an hour before bed, you can still cruise the web or read your kindle by investing in a pair of blue light glasses. Knockaround blue light blockers are designed to omit the blue light, ensuring you a better night’s sleep.
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Limit caffeine
While there are plenty of benefits in your morning cup of Joe, sipping on coffee later in the day can cause sleep disturbances. One study shows that consuming caffeine up to 6 hours before bed significantly worsened sleep quality. If you’re feeling a bit more jittery and not able to relax as the evening hours roll around, try cutting out that second (or third) cup of coffee.https://ef9509265bdda52a34517dbe62f2d575.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html
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Create a relaxing atmosphere
From cozy bedding to less clutter, your bedroom needs to be a place of relaxation. Ideally, a restful bedroom consists of cool temperatures, total darkness, and is quiet (unless you’re one of those people who needs the sound of a fan to sleep). Take a look at your bedroom and analyze how to make it a place of rest: darkening shades, new bedding, aromatherapies, or decluttering.
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Upgrade your mattress
If you’ve ever wondered why you sleep better at a hotel, it may be the mattress. If your mattress is old and worn it could be messing with your sleep. Research shows that mattresses impact how well you sleep. Purchasing a new mattress may seem expensive at first, but the benefits far outweigh the cost. Mattresses like Essentia help promote a better night’s sleep by providing ultimate comfort and support with their dome-shaped latex contour surface and air temperature regulation. As the world’s only natural memory foam, the dome shape allows for more airflow between the surface of the mattress and your body, helping to eliminate pressure points.
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Melatonin before bed
Melatonin is a hormone that your body produces naturally, and it signals to your brain that it’s time to sleep. The time of day influences melatonin’s cycle of production and release; melatonin levels naturally rise in the evening and fall in the morning. This sleep-promoting hormone may also improve overall sleep quality in individuals with sleep disorders. Taking melatonin in supplement form may help increase the feeling of restfulness and relaxation.
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Create a sleep schedule
You may relate a sleep schedule to babies and toddlers, but sleep schedules are quite effective for adults looking to get more shut-eye; especially when looking for performance improvement. This may seem difficult, but try and go to sleep and wake up at the same time every day. Set an alarm for your desired time and try and wind down beforehand. This allows your body to adapt to a routine that will reap benefits. For bodybuilders especially, it’s important to get a solid seven-plus hours a night to stay consistent and healthy.
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Pick the perfect pillow
There’s nothing worse than a flat pillow. The more your pillow keeps your spine and neck naturally aligned, the more comfortable (and less sore) you’ll be. The Infinity Pro Form pillow from Molecule is adjustable, supportive, and promotes a cool sleep. Designed to be highly customizable, this sleep-promoting pillow was crafted for proper head support, spine alignment, and recovery-focused sleep. Want a pillow that fits your sleep habits and style? Try this customizable pillow from Pluto, in which measurements such as weight, material, even if you’re side sleeper or on your stomach or back are taken for the style that fits the way you sleep best.
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Keep it Cool
Room and body temperature can profoundly affect your peaceful night’s sleep. If you’ve ever gone through a hot summer night with no air conditioning, you know firsthand how hard it was getting to sleep and staying asleep. One study found that bedroom temperatures affected sleep more than external noise. Set a room temp that is cool yet, not cold. 70 degrees F seems to be the most comfortable temperature for many.
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Other simple remedies for a restful night sleep:
Sip on sleepy-time tea
Try a weighted blanket
Try a sleep tracker app/watch
Don’t use your bedroom as a workspace
Take a relaxing bath
Stop eating three-four hours before bed to give your digestion a rest
Invest in a white noise machine
Read a book
