Sleep

GOAL: Get at least 7 hours of sleep every night

Get a least 7 hours of sleep every night.

Arguably the most important influencer on our health is the amount of sleep we get. Less than 7 hours a night increases risk of cancer, early death, dementia and cognitive decline, and other chronic diseases. Busy is not an excuse. It might make it harder to prioritize time in our day for sleep, but it doesn’t make it impossible.

Think about this:

  1. How many hours of sleep do you typically get every night?
  2. Here’s a list of things within your control you can use to help reach your optimal sleep goal. Make a note of the ones you are currently do:
    • Go to bed at a consistent time.
    • Sleep in a dark and quiet room.
    • Make sure your bed & bedding is as comfortable as possible.
    • Hide the clock (if you are a clock watcher).
    • Silence your cell phone notifications until morning. (we know, this one is hard to do)
    • Establish a soothing pre-sleep routine. (stretching is a great idea)
    • Do not watch TV or look at other screens while in bed.
    • Listen to relaxing music or guided meditation to help fall asleep.
    • Avoid caffeine after lunchtime and alcohol at night. (Again, we know this is a hard ask. But they both can destroy the quality of your sleep.)
  3. Let’s figure out your optimal bed time:
    • What time do you have to get out of bed in the morning to make your day work?
    • Including a 15 minute window to wind down/read/get settled, what time do you need to be in bed so you can get up at that time and still get 7 to 8 hours of sleep?

Which of the habits listed above will you commit to doing to improve your sleep?

If you aren’t getting the rest you need your training will suffer inside the gym and your life won’t be what it should be outside the gym.

LEARN MORE: Read “The Sleep Revolution” by Ariana Huffington

Check out all of the 5 Factors of Health

Sleep

GOAL: Get at least 7 hours of sleep every night Arguably the most important influencer on our health is the amount of sleep we get. Less than 7 hours a night increases risk of cancer,…

2020: Your Fittest Year Yet

5 areas worth looking at to make a plan for the healthiest version of yourself. The New Year gives us a fresh start, a chance to evaluate the year behind us, take the lessons, and…

2020: Your Fittest Year Yet

5 areas worth looking at to make a plan for the healthiest version of yourself.

5 areas worth looking at to make a plan for the healthiest version of yourself.

The New Year gives us a fresh start, a chance to evaluate the year behind us, take the lessons, and craft a vision for the year ahead.

In terms of our health and fitness, it is also an opportunity to begin the work of letting go of habits that no longer serve us and creating new ones that will move us towards the vision we have of our fittest selves, living our healthiest lives.

We want to share some knowledge with you called the 5 Factors for Health. There are 5 areas worth looking at to make a plan for our healthiest year yet.

Let’s take stock of where things are at in each category, define what we have control over in terms of changing it, and make a plan of attack. Breaking bad habits and creating healthy new ones starts one small step at a time, and with brutal honesty about how we sabotage ourselves.

The 5 Factors of Health:

  • Sleep
  • Nutrition
  • Exercise
  • Relationships
  • Mindset

Here’s to an amazing 2020 and the start of an incredible fitness journey!