If your sleep quality sucks so will your workouts. And your recovery. And your sex life. And your dietary decisions. And your mood. Yea, sleep is pretty damn important.
Let me tell you a story.
My last two years of college I lived with 6 other guys. It was a blast; however, sleep quality was piss-poor. Specifically, I remember a heat wave during my last year of college. It was July with temperatures 95-105 for about a week straight, with heat indexes hanging out around 110. Working two jobs, one which was outside all day, and then coming home to “chill” with 6+ dudes was brutal. We didn’t have air conditioning and it stayed about 90 degrees and humid inside all night long, it was as much fun as licking the inside of a toilet bowl. Never, ever have I appreciated the benefits of quality sleep.
Sleep is essential to many of the fundamental attributes for physical health, mental performance, and overall health. Aim to get at least 6 hours, as growth hormone and testosterone peak during sleep.
Plain and Simple, you need at least 6 hours of quality sleep. Lack of sleep is associated with:
None of this sounds good to me, so getting high quality sleep is a huge priority. Is it really necessary to check your emails again?
No, F^*% that.
I’d rather have my muscle, intelligence, sanity, abs, and life.
As many as 30% of adults sleep less than six hours per night, the minimum you should try to get per night. Any less than six hours of sleep per night and your testosterone begins to plummet, growth hormone output decreases, and cortisol spikes. Sold on sleep?
Here are 7 Tips to Maximize Your Sleep
1. Turn your room into a cave
In order to fall asleep the body produces melatonin, a hormone that aids the body in relaxing enough to sleep. However, many of todays technologies such as cell phones, alarm clocks, tablets, and emit blue light that disrupts natural circadian rhythms.
For those who aren’t familiar, the circadian rhythm refers to our internal, 24-hour cycle of biochemical, physiological, and behavioral processes. To optimize melatonin production avoid screens 1-2 hours before bed and instead, opt for a book or other relaxing activity and cover all sources of light in your room.
2. Avoid Caffeine
Coffee and caffeinated drinks are great. I drink them when I need an extra boost for workouts or increased alertness early in the morning. When used correctly, caffeine can yield very productive days. Issue is, caffeine has a 6 hour half-life.
Unfortunately, this means that cup of Joe you slurp down at 10am still has caffeine flowing through your body when you’re prepping for sleep and trying to wind down in the evening. You probably don’t even feel the affects causes issues because caffeine disrupts sleep quality through decreased REM sleep, the deep sleep that your body utilizes to recuperate physically and emotionally.
3. Turn down the thermostat
This one takes me back to college. We had a brutal heat wave in Wisconsin (yes this happens), it was 95-105 for about a week straight with a heat index 110+. This would be bearable, but I happened to live in a stuffy house without A/C filled with 6 other guys. In other words, it sucked and I woke up every morning drenched in sweat and dehydrated.
Although sleeping temperature is highly variable from person to person, most scientists agree that slightly cooler temperatures than normal promote deeper sleep patterns.
4.Protein Before Bed
“What happened to eat after 8 gain weight?”
Sorry to burst your bubble, but this is a fallacy. When looking to build an awesome body it’s important to emphasize protein. My favorite before bed is cottage cheese, as the slow digesting casein proteins will provide amino acids to the muscles for hours to come. In addition,
Tryptophan, the amino acid popularized by post-Thanksgiving naps facilitates serotonin production. Serotonin is a neuro-transmitter that assists in sleep regulation.
5. Crush Carbs At Night
First protein at night, now carbs? Eric are you crazy?
Calm down junior, there is nothing wrong with carbs at night.
In fact, placing a bigger emphasis on carbohydrates at night will greatly benefit you sleep quality. Similar to tryptophan, carbohydrates facilitate seratonin production, aiding in improved sleep quality.
6. Have a Cheat Day
Cheat days during a diet are not only beneifical for your sanity but also for hormones such as leptin to keep results coming and sleep quality on par. Keeping consistent leptin levels is paramount because leptin sends a message to stop eating when your body has fueled up enough. When at a caloric or sleep deficit, leptin decreases, making it more likely to overeat.
In short, this sucks.
When leptin decreases so does your rate of fat loss, which is why your diet may stall. By using a cheat day you can increase your leptin to spark fat burning. In conjunction with this increase in leptin levels the increased calories in your body will increase serotonin production, aiding in sleep quality similar to a huge holiday meal.
7. Set an evening routine
Our bodies like consistency due the consistency of ciradian rhythms. Try unwinding, avoiding P.M. stimulants, stimulating lights from electronics, and practice relaxation techniques such as stretching and meditation. In essence, instead of checking email and watching Mean Girls opt for a book and a comfy chair in a quiet area.
Your body will increase melatonin and serotonin production for higher quality, more restful sleep.
Quality sleep is the most overlooked and neglected factor when it comes to health, body composition improvement, and athletic development. Sleep is your time to improve and reap the benefits of your hard work in the kitchen and gym, maximize sleep to maximize your gains.
How can you improve your sleep? Do you have any tips or tricks?