SLEEP IS THE KEY!
As part of the Patient Outreach Gym & Fitness $40 Incentive program (more information here), survey participants have told us they are struggling with sleep. If you’re exercising but still feel tried, sore or like you’ve hit a wall with your progress, sleep might be the missing piece. Sleep gives our bodies a chance to repair muscles, balance hormones, support metabolism, and improve mood and focus. Most adults need 7-9 hours of sleep per night for proper recovery.
Here are a few tips to help you improve your sleep routine.
- Keep a consistent bedtime. Try going to bed and waking up at the same time every day, even on weekends.
- Limit screens before bed. Phones and TV’s delay the release of melatonin (sleep hormone). Try implementing a rule of no screens 30-60 minutes before bed. Bonus tip for success: Try 30 first and try to increase to 60 minutes.
- Watching your caffeine intake. Caffeine can stay in your system 6-8 hours. Try avoiding caffeine or limiting it 6-8 hours before bed. Be especially mindful of coffee and energy drinks.
- Create a decompression routine. Creating a routine before bed can help signal your body that it’s time to sleep. Some quick ideas to get your started are light stretching and mobility work, reading, or breathing exercises.
Overall, better sleep gives you more energy during workouts, improved muscle recovery, better weight management, improved blood sugar control, and lower stress levels. Most importantly, it’s better to start with one habit rather than NONE. 