THE POWER of SLEEP
If your eating and exercise are on point but you still don’t feel or look the way you want, poor sleep may be to blame. Here’s how to make rest a daily priority.
Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up.
Healthy sleep also helps the body remain healthy and get rid of diseases. Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories.
So if you ask me ," Alejandro, what is the best recovery strategy that you use with your clients ?"
I would say that the answer to that question is simple ........ Are you ready ?
The best recovery strategy and yet the most overlooked is ........
....yes , you got it , THE POWER OF SLEEP!
There you have it, the latest scientific Breakthrough.
and the best of all is that is FREE, yes , Sleep is free and that's why you are not paying attention to it and asking questions like :
why is sleep so important ?
Here are the 5 signs telling you, that you might need to reconsider your
sleeping patterns, if what you are looking is to improve your health and
overall performance in life.
YOUR MIND IS FOGGY
What we experience and learn gets cemented to memory while we sleep. Interference with the process causes:
- Reduced alertness and concentration
- Impaired judgement
YOU’RE GETTING SICK A LOT
When we don’t sleep enough, T-cells go down and inflammation goes up, resulting in:
- Increased vulnerability to viruses and bacteria
Acute increase in risk of getting sick
- Increased risk of heart disease and other inflammation-related
YOUR WORKOUTS FEEL TOO HARD
Our body uses sleep as an opportunity to refresh neurotransmitter levels and
remove energy-draining metabolites. Otherwise, we experience:
- Decrease central nervous activity
- Slower reaction time
- Low energy and endurance capacity
Reduce desire to exercise
- Depress mood
YOU’RE STRUGGLING WITH YOUR WEIGHT
Poor sleep is linked to excess body fat, as it can:
- Disrupt appetite regulation
- Cause you to feel more hungry, more often
- Lead to increased calorie intake
- Excess body fat can reduce sleep quality
While we sleep, we produce fresh neurotransmitters and regulate hormone production.
Interference here causes:
- Impaired regulation of emotions
- Heightened stress
- Low mood
If you see any of these signs in yourself , may be its time to pay attention to the way your approaching your recovery strategy. Now, Of course I'm not going to leave you hanging there with no solution to fix your broken recovery strategy.
Here are 6 of my favorite -easy and free to-do tips, to balance your sleeping patterns :
TURN OFF ELECTRONICS
Remove your eyes from all devices at least 30 minutes before bed. Artificial light interferes with our production of melatonin, which ensures deep sleep and may help regulate metabolism.
Reading, meditation, and gentle movement (stretching, yoga, walking, sex) can release tension and activate calmdown chemicals.
TAKE A BATH OR SHOWER
Warm water can help us relax and de-stress. Throw in some magnesium-based Epsom salts, known to help with sleep.
CREATE A RELAXING SLEEP AREA
Your bedroom should be quiet, peaceful, relatively organized, and free of anxiety-inducing clutter. If you live in an urban area, consider a white noise machine to drown out city sounds.
SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE
Most people sleep better when it’s cool (around 67 F); others sleep better at a neutral temperature. Find what works best for you.
MAKE THE ROOM AS DARK AS POSSIBLE
To maximize melatonin production, cover your windows and turn your phone face-down. Use a motion-sensitive or dim night light to illuminate mid-sleep bathroom trips.
You don't have to do all of them at the same time , but pick one , the one that grabs your attention the most and apply it to your night time routine for 30 days and See what happens!
For more questions about recovery and performance please contact me, Coach Alejandro, or any of the highly qualified coaches here at Fitstudios..