- Set a conducive sleep environment by making the bedroom cool, dark, comfortable and quiet.
- No TV in the bedroom ! The "glow" from electronics passes to the part of the brain that controls several sleep activities; delaying the production of the sleep-inducing hormone, melatonin. (WebMD Magazine)
- Stay away from sleep-stealing stimulants such as caffeine or nicotine.
- Exercise regularly
- Cool your body temperature. People tend to fall asleep as their body temperature falls. This is one reason why it is harder to sleep when you are hot or sweating.
- Don't force yourself to sleep - if you cannot sleep within 15-20 minutes, consider engaging in sedentary activity until you fall asleep.
- Go to bed and get up at the same time every day, even on the weekends.*
* This is traditionally the hardest to do because it is common to want to sleep in on days we don't work. However, if we are doing something active in the morning, use this as a time to do the activity and take a short nap in the afternoon. Getting up at the same time will also help you with your fitness goals. You won't end up skipping or missing a meal and your metabolism will show you the difference on the scale.
Sleep is an important factor in performing your best at work, in workouts, for your immune system to be strong and healthy, and to support your exercise goals. Learn to budget your time so that your meal preparation is completed for a few days time; this will free up more time for you to get done the things you need to do, not miss proper nutrition, settling on restaurants, and also give you the motivation and energy to feel overall better!
If you have a personal trainer, hire him to design a program that helps you stay accountable to meal preparation and time management. If your trainer 'looks the part', chances are they LIVE the part, too.
Sleep is an important factor in performing your best at work, in workouts, for your immune system to be strong and healthy, and to support your exercise goals. Learn to budget your time so that your meal preparation is completed for a few days time; this will free up more time for you to get done the things you need to do, not miss proper nutrition, settling on restaurants, and also give you the motivation and energy to feel overall better!
If you have a personal trainer, hire him to design a program that helps you stay accountable to meal preparation and time management. If your trainer 'looks the part', chances are they LIVE the part, too.
Zeke Samples, IFA, CSN, CPR, IDEA
Surreal Body Solutions, LLC
803.322.7649
& contributing health and exercise author
Personal Training | Nutrition | Supplements | Motivation
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