As we move into November and the clocks fall back, most of us welcome the extra hour of sleep. However, adjusting to the time change can throw off your internal clock, and come spring, that hour gets taken away again. Whether or not daylight-saving time affects you, it’s always worth checking in on your sleep habits because sleep is a critical part of your fitness journey.
Sleep and fitness go hand-in-hand. Without a solid night’s rest, you simply can’t perform at your best or recover properly. So how much sleep do you actually need? For most adults, the magic number falls between seven to nine hours. However, busy schedules, stress, and other factors can make getting those hours difficult.
7 Essential Sleep Hacks
Let’s look at some simple strategies to improve the quality and quantity of your sleep. This way, you can be fully rested, recovered, and ready to crush your workouts!
1. Watch your caffeine and alcohol intake
While caffeine might give you the energy boost you need during the day, it can stay in your system for hours, affecting your ability to fall asleep. Similarly, alcohol, though it’s a depressant, can disrupt your sleep cycles. To improve your rest, try to avoid caffeine late in the day and skip that nightcap.
2. Establish a routine and stick to it
Parents and shift workers might find this challenging, but creating a consistent bedtime routine helps signal to your body that it’s time to wind down. Set a regular time for bed, even if your wake-up time fluctuates. Following a routine like brushing your teeth, taking the dog out, and getting into your pajamas at the same time each night can work wonders for better sleep.
3. Remember CDQ: Cool, Dark, Quiet
These are the keys to a restful environment. Keep your bedroom cool by using a fan or adjusting the temperature. Make sure it’s dark, perhaps with blackout curtains, and as quiet as possible. Reduce any potential distractions, like running noisy appliances right before bed.
4. Limit screen time before bed
Bright screens from phones, tablets, and TVs can interfere with your body’s natural sleep mechanisms. To promote restful sleep, turn off screens an hour or so before bedtime. Give your body the chance to wind down naturally in a dark, calm environment.
5. Stay active—but not too close to bedtime
Physical activity is great for reducing stress and improving sleep. However, intense exercise right before bed can make it harder to wind down. If you can, finish your workout at least a few hours before bedtime to give your body time to relax.
6. Avoid late-day naps
While a quick nap can boost your energy, longer or late-afternoon naps might disrupt your ability to sleep at night. If you’re having trouble with sleep, try limiting naps to early in the day and keeping them under 30 minutes (set a timer).
7. Track your sleep patterns
Various apps and devices can track your sleep quality and duration. By monitoring your sleep, you might uncover helpful insights. For instance, you may find that weekend activities cause you to sleep less, which in turn affects your workouts come Monday. Tracking your sleep allows you to make adjustments to improve both rest and performance.
When you combine high-quality sleep with solid nutrition and training, you’ll feel stronger, more energized, and better equipped to reach your goals.
So, set a reminder right now to start your evening routine tonight, and prioritize getting to bed on time for a restorative night’s sleep! For more information on sleep, check out Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD.
If you’re feeling a bit off or rundown, come chat with us about optimizing your sleep, fitness, and nutrition. Contact us HERE to book an intro and we can discuss a plan tailored to your needs.
