Warrior Workouts - Sleep Quality

 Warrior Workouts - Sleep Quality

High quality sleep is essential for all your healthy living goals. Regardless of if you're trying to build muscle or shed excess body fat, getting quality sleep is essential for the body to repair and rebuild. What are some ways to improve your sleep quality and over-all health?

1 - Get Enough Sleep - your body needs somewhere between 7 and 9 hours of sleep per night to feel well rested, and you'll wake up naturally at the completion of your sleep cycles. This can take some trial and error to discover what works for you. You'll know you've found it when you end up waking up just before your alarm and you're ready to get out of bed.

2 - Darker is Better - humans sleep best in the dark. This means heavy drapes or blackout shades, turning off all your glowing electronic devices, consider using an eye shade or sleep mask if you can't darken the room.

3 - Sound Dampening - while you don't need complete silence to sleep, you do want to avoid or muffle out sharp, sudden, or loud noises that will disrupt your sleep cycles. Consider a fan, white noise machine, or soft foam ear plugs (depending on your environment) to muffle out any sounds that might disturb your slumber.

4 - Is It Getting Cool In Here? - to fall asleep faster, reach deeper levels of sleep, and stay asleep longer, your body must be cool and be able to regulate its temperature. This is best accomplished in a cooler room, with covers to help retain the natural heat radiated by the body. What's the recommended temperature range... 15 - 19 oC (60 - 67 oF).

5 - Discover Your Transition Plan - humans are designed to follow the daylight patterns for our sleep patterns. Make it easier to fall asleep by creating transition patterns to move from your busy, fully light days, to total darkness. Dim the lights in your house as you get closer to bed time, avoid using electronic devices that emit blue light (or use blue light blockers) int he final hours of the day, and take on relaxing activities in the hour leading up to your bed time (read a book, listen to music or a podcast, etc.)

6 - Schedule It - create a routine for yourself and stick to it. This helps you to be sure you're getting enough sleep, but also harnesses the your body's circadian rhythms. Get out into the sunlight each morning to help anchor your internal clock as well.

Follow along for more Sleep Quality tips next week

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