A little talk about sleep… or lack there of

I want you to ask yourself a serious question

How’s your sleep?

If you’re anything like me, the answer to that questions starts out as a laugh, then a yawn, then a few tears.

As a shift worker, my sleep schedule is loosely defined as somewhere between disaster zone and nightmare territory. I frequently go 24-36 hours with zero sleep when trying to come off of night shifts.

NOT SOMETHING I WOULD RECOMMEND.

For you lucky people living in the normal world (please don’t hate me for saying that but in my opinion, you’re very lucky if you work the same hours every day) have you ever considered the fact that you may be sabotaging your progress by having a poor or inadequate sleep schedule.

Here’s a couple of simple and straight forward articles I’ve found that help explain the link between sleep deprivation and your bodies ability to recover from exercise.

http://www.phillymag.com/be-well-philly/2013/11/01/sleep-lack-affects-workout/

http://www.mensfitness.com/life/the-shocking-truth-about-sleep-deprivation

Some of the most important concepts include:

Turn off electronics at least one hour before bedtime to quiet the mind and de-stimulate the senses
Create a routine by going to sleep and waking up at the same time every day
Prepare for sleep by relaxing with music, a hot bath or deep breathing or meditation
Avoid drinking liquids within three hours of bed time to ensure sleep is uninterrupted by the need to use the bathroom
Avoid caffeine after 3 or 4 p.m. which is a stimulant and may keep you awake
Take a 20 minute power nap during the day to re-charge
Don’t exercise vigorously immediately before bed to allow your body enough time to cool down before sleep
Do some exercise during the day as regular exercisers report an easier time sleeping
Use your bedroom only for sleep; remove all work
Write down any worries or thoughts that threaten to keep you awake in a journal or notepad you keep beside your bed
Replace your mattress every four to five years or get a high quality memory foam bed