Are you getting enough sleep?!?!

How do you know if you are sleeping enough? How do you know if your sleep is of good or poor quality? Do you have a sleep routine? Why is any of this important?

Signs you may not be getting as much sleep as you think you are!

· Decreased cognitive function and slower reaction time

· Difficulty forming thoughts, processing information and memory

· Impulsivity

· Mood Swings, Increased depressive moods

· Likely to fall asleep during the day or even during conversations

· Weight Gain, increased cravings and altered eating habits

· Higher Blood Pressure, Insulin Resistance, decreased immune system

· Physically and mentally fatigued

· Decreased performance in the gym and life

· Increased stress levels

Sleep quality and duration are important components to our physical and mental health. This is vital to optimizing our performance, recovery processes, overall well-being, and psychological functions.

We listed what not getting enough sleep or quality sleep looks like above. So now let’s list off why good quality sleep is important:

· Long-term memory consolidation

· Better decision making and self-control

· Recovery: Tissue repair and regeneration

· Increased motor skill development

· Decrease in reaction time

· Increased overall immune function and decrease risk of injury

· Better performing circadian rhythm

· Improved mood and energy levels

· Increased testosterone production

· Decreased stress levels

So, we have touched on the importance of sleeping and what happens when we do not, but how do we fix our sleeping troubles!? Divide it into 4 categories: Habits, Mindset, Environment and Sleep Supplements.

Habits: Whether good or bad, habits are a regular tendency or practice that occurs day to day

Good Habits

Bad Habits

1. Try to practice a bedtime schedule each day to help regulate the body’s internal clock, leading to the body falling asleep more quickly. 2. Try establishing a calming pre-sleep routine (stretching, yoga, meditating, journaling) to increase the body’s awareness of bedtime. 3. Try to avoid eating or drinking at least 2 hours prior to bed 4. Avoid caffeine within 6hours prior to bedtime 5. Turn lights on immediately prior to waking to reduce grogginess and confusion

1. Napping too closely to your regular bedtime 2. Exercising too close to bedtime can hype you up 3. Increased stimulation prior to bed 4. Nicotine within 6hrs of bed 5. Alcohol prior to sleep tends to disrupt sleep and increase snoring 6. Phone or TV stimulation at bedtime

Mindset:

It is difficult to fall asleep if you are stressed out and thinking about everything else going in life, your work, the world, etc. Place positive vibes in the universe and in your mind. Trying thinking of the best thing that occurred to you today prior to falling asleep and say, thank you when finishing.

· Never shrug off the opportunity for a good night of sleep, let the “to do” list wait.

· Take advantage of systems that can help sleep and evaluate it

· Watch for sleep apnea

· Sometimes the mind and body can take up 3 days to fully recover from one night of too little sleep

· Yoga to help settle the mind

· Remove any distraction prior to or while in bed

Environment:

The conditions of which you are attempting to sleep in. This can play a much bigger impact than you can realize.

· Ensure room is cool and dark, around 68 degrees

· Make room quiet or use white noise

· Use blackout curtains/ Shades

· Read a book or journal prior to bed instead having light on from TV or phone

· Place phone in another room or silence

· Try to make sure you only use bed for sleeping, not working

· Find a pillow to help support head and neck to ensure proper alignment

· High quality mattress

Supplements:

· Melatonin- over the counter sleep aid that is good for overnight shifts or those who experience jet lag

· Magnesium- helps the body to relax and improve symptoms of insomnia

· Lavender- essential oil and/or fragrance that relaxes the mind and enhance sleep

· Glycine- an amino acid that works with the nervous system to send signals to the brain to tell it it’s bedtime.

· Core 21- the combination of 5-HTP, Ashwagandha, Melatonin to help support deep, restful sleep and lower stress levels while aiding in optimizing metabolism (fat loss).

· Night T- helps to Lower stress, increase growth hormone, and get better sleep. Great for sleep and building muscle.

· MasterBrain PM- When your brain doesn’t want to shut off this helps to decrease stress, anxiety and increase attention span for the next day. Tells your brain time to turn off and sleep.

It is always recommended to change your habits, environment, and mindset first prior to starting supplements. However, if you have given it your best effort to change these things then supplements are there to help. The key take away from this article is, sleep is just as important as your daily workout routine. Take care of it and it will take care of you in the long run.