01 Nov Elite Coaching Nurture November
You are working hard! As you add in strength training and intense cardio sessions to your already busy schedule, you must be intentional to take extra good care of yourself! Getting a minimum of 7 hours of restful sleep at night is a necessity, 8-9 hours is optimal with the workload of a fitness competitor! A recent Stanford University study found that college athletes who tried to sleep at least 10 hours a night for 7-8 weeks improved their average sprint time and had less daytime fatigue and more stamina. When you don’t get enough sleep, muscles do not recover or grow as they could. Studies show that people who sleep less than 6 hours a night have higher blood levels of inflammatory proteins, so sleep helps fight inflammation! You need adequate sleep! We have 10 tips to help you prepare to sleep well.
1. Go to sleep and get up at the same time every day, and develop a night time routine.
2. Avoid caffeine, and if you take thermos make sure you do not take them too late in the day.
3. Control your exposure to light. Power down all electronics (including the TV) 1-2 hours before bed.
4. Avoid exercising at night. Get your workouts in during the morning hours. If you have to work out after work, do so as early as possible.
5. Wind down and clear your mind before bed. Journaling, meditating, stretching, or a hot bath are all ways to help loosen muscles and de-stress before bed each night. Avoid discussing stressful situations before bed.
6. Keep your room cool. Most people sleep best in a slightly cool room. A bedroom too hot or too cold can interfere with quality sleep.
7. Reserve your bed for sleep. Your brain will learn to associate the bed for sleep if you do this. Eliminate watching TV, using your computer, or scrolling through social media on your phone while in bed.
8. Make your bedroom dark and quiet. If you must use ear plugs and an eye mask, do so! Use heavy curtains or blackout shades. Light and sound can definitely interfere with sleep patterns.
9. Drink the bulk of your fluid intake early in the day. Trying to get in those needed ounces of water right before bed may awaken you for a bathroom break before it’s time to get up for the day.
10. Take natural herbs to help you sleep better. Knock’D Out is a helpful sleep enhancing supplement we offer at TwinFitness.com.
We encourage you to do your part to take care of yourself through restful sleep every night! Please schedule a time to talk to your coach if you are struggling with fatigue. We want to help you live a lean lifestyle that is healthy and enjoyable every day!
Michelle, Kristie, Tanya, Amy, Sierra, and K-Rae