Is lack of sleep limiting your fitness success???
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Inadequate sleep reduces insulin sensitivity and makes you fat. Here's why and how to get more out your nightly sleep. Most research shows you need at least 7 hours sleep per night. Most people are sleeping less; several studies show 30% of us are sleeping less than 6 hours a night. In our new world, sleep has unfortunately become a luxury and trying to make it a priority is often looked at as lazy or weak. That's ironic because people who don't sleep are actually getting fatter and weaker. Even if we looked past the compromised immunity, increased risk of degenerative disease and early death afforded by poor sleep, inadequate sleep negatively affects our ability to build strength and muscle.
Sleep hygiene or a sleep routine can help.
Follow these tips to establish healthy sleep habits:
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the late afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
