MAYBE YOUR NOT GETTING THE RESULTS YOU WANT TO SEE FROM YOUR TRAINING?  Does this sound familiar? 

A lack of sleep could be the issue… 

Sleep is an essential part of any recovery regiment, but it’s often the part that is most neglected.  We tend to focus on nutrition meals, proper hydration, supplements etc but we neglect the natural recovery aid: SLEEP!  Without restful, quality sleep, our focus, speed, strength, accuracy, explosiveness , and response time, all take a hit.

Lack of sleep can affect your hormonal system and your metabolism, when paired with a physical training program it can also lead to serious health consequences including hormonal imbalance, suppressed immune system, and retention of body fat!

Everyone is different when it comes to how much sleep is enough to maximize recovery, but most people fall somewhere between 6-9 hours.  

Make your best possible quality sleep with these 3 Simple Tips:

1. Create a peaceful sleep space.

Nothing feels better than waking up from a restful night of sleep.  Set yourself up for it: 

– Create your own hibernation den.

– A cool, dark quiet space is ideal.

– Avoid glowing and electronics

– Consider a white noise machine or sleep app.

– Make sure your mattress is adequately supporting your sleep.

2. Fix your bedtime routine.

Watching TV right up until it’s time to go to bed isn’t going to prepare your mind or body for restful sleep.  Creating a daily routine around bedtime can be immensely helpful, especially if you are one of those that has a hard time falling asleep.  Try these suggestions (screen-free!!!):

– Take a relaxing shower or bath

– Turn off electronics 30 minutes before sleeping.

– Engage in mindful breathing exercises or meditation.

3. Adjust daytime habits.

What does your caffeine consumption look like? Too much caffeine throughout the day (including coffee, tea & pre-workout supplements) or too close to bedtime can interfere with sleep. 

If you train close to bedtime, your workouts could put a damper on sleep quality.  For some people (3-5 hours) can hinder sleep.  Give yourself enough time to unwind after your evening workout.  

Like everything related to training, it’s not just about quantity – quality of sleep is just as important.  Treat your sleep with respect, not only to ensure better rest, but also to achieve the results you truly want that you work so hard for! 

REMEMBER, IT’S EASY, IT’S FUN, IT’S DO LIFE FIT!!!

Your friend,

Elaina.