Did you know that sleep affects your metabolism AND ability to lose weight? Sleep allows our bodies to recover from stressors such as work, exercise, emotional stress, and so much more. Starting your day without enough rest and recovery encourages a cycle of high-stress levels and bad behaviors, keeping you in a negative frame of mind and possibly even leading to poor food choices.
When you are well-rested, your body is more likely to run properly, supporting your metabolism and encouraging weight loss. Take a moment to think of how often you are getting less than 6 hours of sleep. Is it occurring regularly? If so, you could be hindering your progress by not getting enough sleep.
Here are some tips to help improve your sleep:
- Try having some Driven Nutrition Casein or no-sugar yogurt before bed
- Turn the TV and all other electronic devices off 30 minutes before bed (read a book instead)
- STOP drinking water an hour before bed
- Keep the same routine EVERY night
- Avoid eating within 2 hours of your bedtime to settle your digestion
- Try drinking some caffeine-free hot tea
Avoid these things before bed:
* Avoiding these things during the day can aid in falling asleep faster and resting better
Regardless of your schedule, these tips can be very beneficial, but for you night workers, here are some additional tips:
- Don’t postpone sleep; you will become more awake the longer you stay up
- Set aside 7-9-hour blocks for sleep–it may take you longer to wind down so you may need more time
- Make sure your thermostat is set to cool; we rest better in cool environments
- Use blackout curtains to keep your room dark.
- Try to keep a regular work and sleep schedule; consistency is key. Avoid rotation shifts and break up the number of nights you work in a row (I know some may not have a choice on this)
- Share your sleep schedule with others to minimize the number of calls and messages being sent during your sleep time, and turn off all notifications if possible
I hope these tips help you to get your much-needed sleep & recovery.
~Michelle Ann Keely
Co-Owner, CrossFit Grail
CrossFit Level 1 Trainer
Precision Nutrition Certified Coach
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