According to the Center of Disease Control (CDC), one in three adults do not get enough sleep. With the "work day" being extended, lives becoming hectic and screen time stressors at an all-time high, it is not hard to imagine why the CDC is so spot on with this number.
Fatigue is usually the body's first sign that it is doing too much. In fact, a lack of sleep from overworking can actually decrease muscle mass and muscle growth due to the lack of light sleep, where your body does most of it's tissue and muscle recovery.
Your ability to improve is only as good as your ability to recover. If recovery is restricted or blocked by lack of sleep, overworking to compensate only makes it worse, and you cannot perform at your best. So, today we are going to tackle the issue of a lack of sleep by giving you some tips for catching better Z's:
QUESTIONS TO ASK WHEN YOU ARE TIRED
You’re exhausted. You feel like you’re going to fall asleep on your keyboard. You can’t stand up for one more second. But you might not know exactly why this is the case.
When you’re trying to find the source of your tiredness, ask yourself “why?” Use these questions to guide yourself:
Are you doing too much? Not just in your training, but in your life?
How are the stressors of your job? Your finances? Your loved ones?
Are you eating nutritious foods?
Are you taking time to roll out tension?
Are you staying hydrated?
How is your overall mental health?
Take a look at what life is asking of you. Then, prioritize and see if you can eliminate or mitigate any stressors or make any positive changes in your day-to-day life that will improve your sleep.
TIPS FOR BETTER SLEEP
After asking yourself these questions to deal with the stressors currently in your life and begin fueling your body right, there are plenty of other tips to help you get the best sleep possible. Here's how to have better sleep:
1. Sleep with REM Cycles
REM cycles of sleep tend to last from 90 minutes to 110 minutes after the light and deep sleep cycles where recovery of the body takes place. If you wake in the middle of one of these cycles you will lose the progress your brain makes during these REM cycles and will feel sluggish and tired, regardless of the number of hours you have slept. According to the National Sleep Foundation, adults should aim for seven to nine hours of sleep every night. This is a good baseline if you do not want to deal with the little nuances and details of sleep and recovery.
If you want to feel refreshed and ready to perform in the new day, I suggest you follow the REM cycles of sleep that end after 4 1/2, 6, 7 1/2 and 9 hours of sleep respectively.
2. Restrict Light in the Bedroom
If your skin is exposed to light in any way while you sleep, whether it be light through the window, a lamp left on, television or even your phone, your body will not release melatonin, causing you to sleep badly or have trouble even falling asleep.
We suggest that you try to make your bedroom as dark as possible. Use blackout curtains to restrict the amount of natural light entering the room. Use eye masks to cover your eyes from light that may occur during sleep. Refrain from having your TV or phone in the room or at least stop the usage of it at least an hour before bedtime.
3. Sleep at Cooler Temperatures
During the deep and REM cycle phases of sleep, your body loses its ability to regulate body temperature and can cause your body to heat up and sweat. Sleeping in a heated environment promotes inflammation in the body, however, sleeping in a cooler environment, between 65-68 degrees Fahrenheit promotes optimum healing and decreases inflammation.
We suggest that you sleep in a room at a regulated temperature of 65 degrees Fahrenheit. We know that the heating and cooling bill for this might be outrageous if you live in areas that are hotter in the summer, like Justin does, so our partners at ChiliSleep can help. Their ChiliPad technology is a portable pad that will regulate the temperature of the surface you sleep on at whatever temperature you set the pad up to. It is a lot cheaper than paying for the cooling of a room 365 days a year, so go check them out by clicking on their link.
4. Clean Your Room
Cut down on stress before bed by putting away excessive clutter. Also, consider buying an air purifier that can remove pollutants, allergens and microbes that might irritate you as you sleep.
5. Stop Exercising two to three hours before bed
You have to get your workout in whenever you can, especially in today's busy world. However, according to a study from Concordia University, stopping exercise two to three hours before bed allows the body to wind down, which promotes the release of melatonin for sleep and increased sleep duration.
6. Stop eating two hours before bed
Whether it be a snack or dinner, try and refrain from eating two hours before bed. This will allow your body to fully digest and finish its processes of digestion before you fall asleep. This is also true if you want to lose weight. Going to bed a bit hungry but hydrated is a great way to lose weight.
7. Take 15 minutes to reflect and meditate
Before bed, take some time to reflect on the day. How did you improve today? What can you improve on tomorrow? Be grateful and express some gratitude for the things that you are grateful for. Thank God for the opportunity to do His Will today.
Just because we suggest you turn off the TV and power down the phones early, does not mean you can't wind down by spending some time with family and friends, sit outside and watch the sunset or read a book you like.
Check in with yourself before you hit the hay and thank God for the day. Your brain will thank you.
BOTTOM LINE
If you’re exhausted, do a quick check-in on what your body and mind need. Then, work on reducing your stressors, and take steps towards creating a better sleep environment.
