SLEEP & YOUR GOALS

SLEEP MORE FOR BETTER BODY COMPOSITION, HEALTH, AND PERFORMANCE

We get it. There are only so many hours in the day and you need to get everything done.

We've been raised in a society where we're taught to go hard or go home, and sleep when we're dead.

We literally recharge our body's "batteries" when we sleep. So many adults don't even get the bare minimum requirement for sleep (7 hours).

If we don't sleep enough, we start craving junk food and sugar for energy.

If you're on track with nutrition and exercise but still not looking, feeling, or performing the way you want to, lack of sleep may be the culprit.

WHEN WE DON'T GET ENOUGH SLEEP...

• You may feel moody

• Your brain feel foggy and forgetful

• T-cells go down and inflammation goes up causing an increased vulnerability to bacteria and viruses

• You may get sick often

• You experience disrupted appetite regulation

• You are hungrier and crave sugar and junk food

• Your workouts start to feel harder and harder, performance declines

• Excess body fat begins to form

• You may experience fertility issues

WHEN WE DO GET ENOUGH SLEEP...

• We feel happier, less anxious, and less depressed. Steadier mood.

• We're less likely to get sick

• We think clearer and are more creative

• Our body is physically repairing the broken down tissues that happen through exercise and daily activities

• We produce fresh neurotransmitters and regulate hormone production

• Our daily experiences and interactions are cemented into our memory

• We have less food cravings and more stable blood sugar

• We are more protected from cancer and dementia

• Our heart attack, stroke, and diabetes risks are lower

• We have better body compositions

• Our athletic performance improves

WHAT'S THE SECRET TO BEING LEANER, BETTER HEALTH AND PERFORMANCE?

MORE SLEEP!!!

We recommend getting a MINIMUM of 7 hours of sleep every night.

Make it 8+ if your goal is better body composition or athletic performance!

And we mean 7+ hour of actual sleep... not time in bed. If you go to bed at 11pm and wake up at 6am, that is not 7 hours of sleep. That's probably about 6 or less. To get a full 7 hours, you need about 8 hours in bed. For 8 hours, you need about 9 hours in bed.

Take a look at this example. This is from a Whoop band that measures your sleep cycles.

Time in bed was 9 hours and 44 minutes. Total sleep is 8 hours and 30 minutes.

All the red lines are points of being awake during the night (part of our sleep cycle when we're not in REM or deep sleep).

SLEEP ROUTINE

• Understand the value of sleep. This sounds silly, but when you understand how important it is, you will make it your priority!

• Get more sunlight during the day. Less light at night (aka electronics). This sets our bodies up into a natural cycle of melatonin production.

• Avoid electronic screens. This is KEY to IMMEDIATELY improving your sleep quality and quantity. Blue light triggers our bodies to produce more daytime hormones (like cortisol) and disrupts our natural sleep cycle.

• Use blue light blockers. If you can't avoid screens in the evening, use blue light blockers to help you out. Set your phone to "night time" mode, it's more of a pink light than a blue light.

• Caffeine curfew. For most people, this will be before 4pm. But if you're really sensitive to caffeine, make it even earlier! Don't forget to count sodas and pre workouts!

• Get to bed at the right time. We get the most benefit and most significant hormonal secretions and recovery when sleeping between 10pm and 2am.

• Cool bedroom. The ideal temperature for sleep is 64-68 degrees Fahrenheit.

• Dark bedroom. Use black out shades. Turn off any night lamps or electronics with lights. It should be pitch black.

• Use a high quality magnesium. It's an anti stress mineral and helps optimize circulation, balances blood pressure, balances blood sugar, relaxes tense muscles, and calms the nervous system.

• Create a sleep sanctuary. The bed should only be used for sleep and well, sex :) This wires your brain to know when it is time to power down.

• No alcohol before bed. Yes, it can make you sleepy, but your sleep quality will be absolute garbage.

• Eat a small to medium dinner. Make sure you have time to digest. Sleeping on a full stomach won't get you quality sleep.

• Calm the running thoughts. Journal before bed to purge all your emotions and thoughts. Write a to do list of things that are running around in your head. Power down.

• Supplements. Address the lifestyle issues before turning to these.

  • Chamomile

  • Kava Kava

  • 5HTP

  • Valerian root

We understand getting more sleep can be a challenge. Start with small changes. Get to bed 15-30 minutes earlier each night to begin with. Just like with anything, this takes practice, consistency, and commitment.