Raise your hand if you get enough sleep? Not too many hands there, I know mine wasn't up. But I am constantly working on ways I can improve my sleep/rest, which will lead to better recovery, which will lead me to getting better results with those first two building blocks we have talked about.
Here are just a few things that studies have shown that lack of proper sleep can cause:
-snack more after dinner
-eat more junk carbs
-fat cells age, making you more likely to gain weight and get diabetes
-a decrease in alertness and increase reaction time, making you more likely to be in a traffic accident
-increased levels of stress, anger, sadness, and depression
So here are 7 tips to help improve sleep quantity as well as quality.
1. The single most important thing you will need is a good bed
In my opinion a great bed and mattress are well worth the amount of money they cost. Think about how much time you spend in that bed over the next 10-20 years. A very worthwhile investment, so get a good one that works for you.
2. Create a good sleep environment
Keep the noise level down as low as possible, as dark as possible, and keep your room cool (to my wife this means 87 degrees, for me it is 48 degrees). The research shows around 68 degrees is an optimal temp. Sometimes my wife reads these e-mails, fingers crossed today.
3. Get a routine
You know the basketball players that dribble twice, kiss their cross medallion, wipe the sweat off their forehead, do 4 clap jacks, and then shoot a free throw? No? Okay, just know that you need a routine to help you wind down and relax before you go to sleep. This can be reading, listening to soft music, taking a bath, praying, some light stretching. Just find a calming activity you do every night that will be your body's signal to shut it down for the night.
4. What about when you have to get up in the middle of the night?
The number one thing is to avoid frustration. If you have been trying for more than 15 minutes and nothing is happening, get out of bed and do some sort of light activity (eat a light snack, drink a glass of milk, read something boring) with the lights dimmed. If your mind starts working a hundred miles per hour on things you need to do, keep a notepad next to your bed and write down the things on your mind. All of these are designed to take your mind off things and not be so frustrated at yourself for being awake.
5. Stay away from pills!
They are the absolute last resort. There are times when you need them, but research has shown that using a good sleep routine is more effective than pills.
6. Some things that can mess with your sleepy time:
* Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn.
* Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.
* Alcohol. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.
* Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
* Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
*Electronics. Turn the electronics off at least 30 minutes to 1 hour before bed time and keep them away from you as you sleep. Our gadgets can suppress melatonin, keep your brain alert (and you awake), and all the beeps, buzzes, and chirps can wake you up in the middle of the night.
7. And of course, the best thing you can do is exercise!
Our bodies are not designed to sit around all day with zero physical activity. I have a saying about kids that applies to adults too. When in doubt, wear 'em out. Moving more and sitting less will help improve your sleep quality.