Tips to Help You Unlock Better Sleep

Hey Fitness Family!

Getting better sleep is crucial for your fitness journey. Here’s how you can improve your sleep quality with simple, science-backed tips.

Sleep Essentials: QQRT

Quantity: Most adults need 7-9 hours of sleep per night. Aim for enough rest to wake up refreshed and ready for the day.

Quality: Good sleep means uninterrupted and deep. If you often wake up feeling tired, your sleep quality might need a boost. Aim for a sleep efficiency rating of ≥ 85%.

Regularity: Go to bed and wake up at the same time every day, even on weekends. This consistency anchors your body’s internal clock, improving overall sleep quality.

Timing: Align your sleep schedule with your natural preference—whether you’re an early bird or a night owl. Sticking to your natural rhythm can help you sleep better.

How To Improve Your Sleep Quality

Light & Dark:
– Dim the lights in the evening and use yellow or red bulbs to signal bedtime.
– Minimize screen time and use apps like f.lux to reduce blue light.
– In the morning, get 10-15 minutes of sunlight to reset your circadian rhythm.

Temperature:
– Keep your bedroom cool (~67°F).
– Try a warm bath before bed to help cool your core body temperature.

Food & Meal Timing:
– Eat at least 2 hours before bedtime.
– Avoid large meals and excessive fluids right before bed.

Caffeine:
– Limit caffeine intake to the morning and avoid it 8-10 hours before bed.

Wind-Down Routine:
– Establish a relaxing pre-sleep routine like meditation or reading.
– Avoid stimulating activities before bed.

Trouble Falling Asleep?
– If you can’t sleep after 20 minutes, get up and do something relaxing until you feel sleepy.
– Avoid compensatory behaviors like sleeping in or napping too late .

By following these tips, you can enhance your sleep quality, which will boost your daily energy and overall health. Remember, consistency is key. Let’s make every night count!

Stay rested and strong,

Clayton
CMoore Fitness