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, 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