There are very few things that are more frustrating than not sleeping! Those that know me personally know that I do not struggle to fall asleep when it’s time to get to bed BUT, I struggle to stay asleep. Sometimes anxiety wakes me up in the middle of the night and I can’t get back to sleep. Then my anxiety compounds because I’m anxious that I can’t sleep! This post isn’t about anxiety, but it provides some information about why we need sleep as well as tips to get an better nights sleep.
You may have heard that you can’t outwork a bad diet. Well, no matter how strict your diet, workout and supplementation may be, you won’t obtain the results you want without adequate rest. Sleep is crucial because it is the time our body’s recover. Our brain releases Human Growth Hormone (HGH) into the bloodstream which is important in all aspects of recovery and restoration. In addition, HGH affects our metabolism which is a key component to overall health and fitness. Consistently exercising and working out could actually be detrimental to your body if you are sleep deprived.
Here are some great tips and hacks to sleep:
- Make sure your mattress is to your comfort level. If you are a side sleeper, make sure your bed is nice and soft to avoid pressure points that cause your toss and turn.
- No food or caffeine 2+ hours before you sleep.
- Complete your workouts or exercise 2+ hours prior to sleep.
- Nap in the afternoon! (But for 30 minutes or less) Any more than that can affect your sleep.
- Make your room dark, quiet, and cool…but not too cool. Interesting fact, you cannot fall into deep sleep until your feet reach your core body temperature.
- Get rid of the TV and Laptop in bed. This stimulation will affect your ability to fall and stay asleep.
It all seems like common sense, but people still struggle big time with sleep! If you do all these things and you still cannot sleep, then it may be time to get a sleep study. A friend of mine who is in very good shape found out that he suffers from Sleep Apnea after doing a sleep study. In the end, our bodies rely on this rest to be able to function at a high level. I have vetted a sleep center, so contact me if you would like a recommendation for a great sleep center in Southern California.