Are you already thinking, “I know, I know”?
Sleep is a necessity, yet it is too often pushed aside in our busy lives. We jam pack our days with more than we can fit in, we spend too much time watching TV before hitting the sack. Then we are so wound up from a hectic day that we can’t fall asleep. Does this sound familiar?
I wake up at 4:10am on Mondays and 4:30am on Tuesday through Friday. My sleep schedule is probably one of the most important ways that I maintain my sanity. If I miss out on an hour of sleep, I know (I’ve kept a journal) I end up impatient, unable to verbalize my thoughts, weaker in my workouts, and worst of all….I snack on crap and overeat at meals. The downward spiral just makes me feel even worse.
But you don’t have to just take it from me.
Less fatigue means less mindless snacking.
Less fatigue means that you will give more effort during your workouts!
Less fatigue means your body can recover from workouts faster.
Less fatigue means lower levels of cortisol, which if you haven’t been reading, is the stress hormone that can lead to packing on the pounds.
Tips for more and better sleep:
- Set a bed time and wake up time. Stick to this schedule.
- Turn off all electronics 2 hours before bed. Studies are now showing that the lights emitted from phones and computers can disrupt sleep patterns.
- Limit your alcohol consumption to none or maybe 1 drink at least 4 hours before bed.
- Stop snacking at least 2 hours before bed.
- Eat more Omega 3’s (Salmon, Tuna, Sardines, Chia Seeds, Flax Seeds, Walnuts)
- Eat more foods high in Magnesium (Spinach, Broccoli, Almonds, Cashews, Hazelnuts, Lima beans)
What steps are you taking to improve your sleep? Share so that we can learn from each other.
Did you miss the 3 other most common mistakes?