Don't Sleep on This: How Sleep Hygiene Can Boost Your Health and Fitness
Hey everyone, it’s Marie again! We all know the importance of a good night's sleep – that refreshed feeling, the ability to focus like a laser, and the extra pep in your step. But did you know there's a science to getting that quality shut-eye? It's all about sleep hygiene!
What is Sleep Hygiene?
Think of sleep hygiene as your bedtime routine on steroids. It's a set of practices that promote healthy sleep patterns and improve overall sleep quality [1]. Just like a clean and organized gym environment, like the one we have at Momentum, sets you up for a successful workout, good sleep hygiene creates the ideal conditions for restful sleep.
Why Should You Care About Sleep Hygiene?
Skimping on sleep isn't just about feeling tired the next day. Chronic sleep deprivation can wreak havoc on your health and fitness goals in a multitude of ways:
Weakened Immune System: Studies have shown that sleep deprivation weakens your immune system, making you more susceptible to illness [2]. This means those extra donut shop visits might not just be about stress eating – they could be a sign your body is craving sleep to fight off potential invaders!
Weight Management Struggles: Ever notice you reach for sugary snacks when you're sleep-deprived? There's a reason for that! Lack of sleep disrupts hormones that regulate hunger and satiety, making you crave unhealthy foods and hindering your weight management efforts [3].
Decreased Physical Performance: Sleep is crucial for muscle recovery and repair. When you're sleep-deprived, your muscles don't have a chance to rebuild after a challenging workout, hindering your strength gains and overall performance [4].
Sleep Hygiene Hacks for Fitness Fanatics:
Now that we've established the importance of sleep hygiene let's get down to the nitty-gritty! Here are some science-backed tools you can incorporate into your routine to improve your sleep quality and support your fitness goals:
Create a Relaxing Bedtime Routine: Wind down the hour before bed with calming activities like reading, a warm bath, or practicing light stretches. Avoid stimulating activities like watching TV or scrolling through your phone before bed. The blue light emitted from electronic devices can suppress melatonin production, a hormone that regulates sleep [5].
Craft Your Sleep Sanctuary: Make your bedroom a sleep haven! Keep it dark, cool, and quiet. If necessary, invest in blackout curtains, an earplug mask, or a white noise machine. The ideal sleep temperature is around 65°F (18°C) [1].
Stick to a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle, known as your circadian rhythm [1].
Power Down Before Bed: Avoid caffeine and alcohol in the hours leading up to bedtime. Caffeine is a stimulant that can interfere with sleep, while alcohol can disrupt sleep architecture, leading to fragmented sleep [6, 1].
Move Your Body, But Wisely: Regular exercise is a well-known sleep promoter. However, avoid strenuous exercise close to bedtime, as it can be stimulating [1]. Aim for moderate to intense exercise earlier in the day, so you can wind down.
Listen to Your Body: If you can't fall asleep after 20 minutes, get out of bed and engage in a relaxing activity until you feel tired. Lying in bed awake can create anxiety and make it harder to fall asleep in the future [1]. I like Matt Walker's book Why We Sleep: Unlocking the Power of Sleep and Dreams. Here’s a cool video of a Ted Talk he made about sleep. CLICK HERE
Remember, consistency is key! The more you prioritize these sleep hygiene practices, the better your sleep quality will become. By prioritizing sleep, you invest in your overall health and fitness—a win-win! Once I started focusing on improving my sleep hygiene, it took me about a month to feel like I was really getting it, but the benefits have been amazing.
Want Personalized Support?
As a health and wellness coach, I can help you create a personalized sleep hygiene plan that fits your unique lifestyle and goals. Schedule a free discovery call with me today, and let's unlock the power of quality sleep for your health and fitness journey! If you need more immediate support, text me at 904-504-9894.
Citations:
National Sleep Foundation: https://www.sleepfoundation.org/
Cohen, S., Doyle, W. J., Alper, C. M., & Travis, R. B. (2006). Emotional reactivity to daily stressors and susceptibility to upper respiratory infections in healthy adults. American Journal of Psychiatry, 163(4), 719-723. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/
Chaput, M., LeBlanc, P., & Tremblay, M. S. (2014). Sleep and physical activity: Cause or consequence? International Journal of Behavioral Nutrition and Physical Activity, 11, 125. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4220835/
Nedeltcheva, A. V., Buckley, G., Metabolism, E., & Exerc. Sport Sci. Rev. (2017). Sleep and muscle recovery: From molecules to clinical recommendations. Medicine and Science in Sports and Exercise, 49(4), 807-817.
American Academy of Ophthalmology. (2020, September 21). Blue light from digital screens and eye health.
Mayo Clinic. (2020, August 21). Caffeine: How does it affect sleep?