Optimize Sleeping Habits to Increase Recovery and Performance

Everyone can have better sleeping habits which means there is always a way to get better and increase your recovery and performance even further! Many of these habits may seem overly simplistic or you. may have heard before but the tru question is are you actually incorporating them on a daily basis? A habit is something done day in and day out no matter your mood or how you’re feeling. You just get it done because you know it will make you feel better or perform better. Maybe not right this second but down the road the cumulative effect of the daily habit will have immense benefits!

Before Bed Habits

Create Routine

An optimal night time routine is essential to having the best nights sleep. This starts with going to bed and waking up at the same time very day of the week, including weekends! Now this can vary by an hour or so but if your waking up at 6am during the week and then noon on the weekends it’s going to completely wreck your sleep schedule. Consistency is key!

Eating

Eating is another huge factor that can inhibit falling asleep properly at night. Aim to eat your last meal 2-3 hours before bed, so this means no late night snacks right before bed! As your body is trying to digest the food it is going to disrupt your ability to fall asleep leading to you either staying up later or tossing and turning.

Light Exposure

This actually might be one of the most important! Usually stare at your phone for an hour or two before bed? Yep we all have. The problem is the intense blue light from your phone wakes you up and keeps you awake making it nearly impossible to fall asleep quickly and ensuring a restful nights rest. Try to stay away. from screens for at least an hour before bed. Worst case scenario try to turn down the brightness on your phone all the way and turn on night shift on your phone. This will switch your display to more warmer colors that won’t disrupt your eyes as much as the blue light.

Optimize Sleep Environment

This is one that is overlooked! Ensure your room is as dark as possible, shut all your blinds and don’t keep the TV or any screens on. Also ensure your room is on the colder side, shoot for 65-68 degrees. This is the optimal temperature range for your body to fall asleep and maximize your deep sleep or REM sleep.

During the Day Habits

Morning Sunlight

This one is huge! Your best nights sleep starts in the morning! Getting some morning sunlight for at least 10-15 mins sets your body’s circadian rhythm for the day. This is your natural sleep wake cycle. Think of it as a timer, once you get your morning sunlight, that sends a signal to your body to start a timer for 16 hours. After 16 hours your body will start to produce melatonin and naturally get tired and fall asleep easier!

Eating and Water intake

Your eating and drinking habits during the day will greatly dictate how you’re able to sleep that night. Obviously eating healthier meals made of whole foods instead of processed crap will help your body sleep at night. As will drinking enough water throughout the day. A well fed and well hydrated body is a happy body that can optimally rest and recover at night while sleeping.

Managing Caffeine

This is one that definitely gets abused too much! 1-2 small coffee’s (8 ounces each) can be okay for you. The problem lies in the mass amount of energy drinks, pre-workouts and giant milkshake wannabe coffees from Starbucks that are out there and so readily accessible. It’s easy to get caught up in over indulging in one or all of these and not even thinking twice. Aim to intake no more than 200-300 milligrams of caffeine a day and ensure you don’t have any at least 8 hours before bed. 10-12 hours before bed would be even better, otherwise the caffeine will greatly effect your sleep. Even if you think caffeine doesn’t effect you and you can still go to sleep right after having some I promise you the quality of your sleep will be absolute crap and you’ll wake up groggy the next day and not well rested.

There are so many ways to optimize your sleep habits! Don’t get overwhelmed though, just pick 1-2 things to start focusing on, master those into your daily routine and then start adding in some more!

#unleashthepotential

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

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