Importance of Sleep in Fitness

 Last night I could not sleep. When I say could not sleep I mean not even closing my eyes and nodding off. What I think happened was I had some coffee after 10 am which I had previously learned that if I drink fresh brewed coffee after certain times it keep me up longer and I worked out later than usual. I think the two combined really did me in last night. I just woke up from a 2 hour crash and burn nap and feel a bit better. I was to the point of delirium, tears, and getting cranky. 

Sleep is a very important part of fitness. My doctor explained to me that people that do not get adequate sleep tend to be overweight and have more trouble losing weight. 

Now every one's ideal adequate sleep is different but normally 7-9 hours is what is needed to refresh our bodies. Even the best fitness program and diet can be undone by inadequate sleep. Our bodies need sleep in order to repair muscle damage and for cell growth. 

As I can attest to from this morning, lack of sleep can effect mood and increase stress levels. Now one night of bad sleep will not undo months of work but several days in a row or weeks of interrupted sleep will begin to take its toll and this can throw everything off. I know the nights I do not sleep well, the next day I do not feel like working out or eating well, or really worry about anything but sleep and this can undo the best of us.

Some tips for a good nights sleep:

1.) DO NOT OVERSLEEP

You cannot catch up on sleep. Sleeping over 10 hours can change the way your body behaves and hinder the next nights sleep and then it becomes a pattern.

2.) EXERCISE OR HARD WORK

People that tend to work hard daily or exercise regularly tend to fall asleep easier. (Which I do notice the days I work out later)

3.) DO NOT EXERCISE BEFORE BED

This falls in line with point 2. You should not exercise 2-3 hours before bedtime. And should avoid a lot of activity before bed as well. Also TV is NOT a good idea in bed. I am so guilty of this but I have been experimenting with my sleep patterns and I do notice that the evenings I sleep with the TV off or set the timer on it to go off in case I fall asleep while watching I get a better nights rest. Start a bedtime routine that will calm and relax you before bed. 

Normally before bed since I work out in evenings. I come home and take a shower that is a big part of relaxing me. Then I usually unwind in front of the TV for an hour or so with hubby before he heads to bed. Lately I have not been getting to bed before 12-1 which is no good. I am going to be making a conscious effort to be in bed by 10pm as often as possible.

4.) BEDROOM SHOULD BE TRANQUIL

Your sleeping area/bedroom should be a calm relaxing place for you to sleep. Whatever helps you unwind and feel comfortable will help put you to sleep easier. Calming music, a fan, an open window for breeze (in nice weather), fresh scents or aromatherapy...I love lavender for bedtime. 

These 4 things when I do them consistently always make for a happier me, which means my husband gets a happier wife and my kids get a happier mommy and we are all happier over all...because as the old saying goes. "If momma ain't happy...nobody is happy" :)

So here is to a good nights sleep for everyone tonight. Love you all.