Training Hard is an investment

Pushing hard in the training session is only half of the equation. To reap its rewards, lets talk about recovery.

In order to get the best sleep here are a couple of tips. The more religious we adhere, the better our results. 

1.) Stick to a consistent schedule: go to sleep and wake up at the same time, even on weekends.

Your body loves predictable habits, and will grow to expect a healthy sleep schedule if you train it. Our bodies have an internal clock that will help you adhere to a sleep and wake schedule, but this clock needs to be nurtured on a regular basis. Yes, this included weekends as well! Take ownership of your sleep hygiene. 

2.) Create a consistent and relaxing bedtime routine, one that signals to your body to wind down.

In the evening time, allow your body's circadian rhythm to sense your upcoming sleep by maintaining a bedtime routine that involves relaxation. I personally like to foam roll and stretch while listening to binaural beats with headphones on a nightly basis. To help my eyes adjust from screen-time, I stretch in the dark. This helps to keep my melatonin production normal and healthy.

3.) Create a sleep sanctuary. 

Your bedroom should be dark, cool, and comfortable.

• If light is an issue from outside, consider blackout curtains or an eye mask.

• If noise is disturbing you, consider soft earplugs, a sound machine, or even a loud fan to drown it out.

• If comfort is an issue, think about new pillows or an extra blanket.

• Keep your room well-ventilated and cool, the temperature in low-to-mid 60's is typically best (15-20 degrees Celsius)

4.) Limit screen-exposure before bed.

Phones, tablets, and TVs shine light into our eyes and simulate daytime to our brains. Tell your body it is close to bedtime by avoiding screens when possible or turning on a blue-light filter across all of your devices. Hint: your iPhone has a filter built into the settings. Follow here:

Settings > "Display & Brightness" > "Night Shift" > Turn it on

Then, schedule this setting for 7pm - 7am.

5.) Limit stimulants of any sort.

Caffeine remains active in your body for 10 hours, stimulating your heart, brain neurons, and other organs. Keep your caffeine consumption to before noon for normal sleep schedules.

Alcohol also stimulates your nervous system and its metabolism keeps your body more active at night. This may go unnoticed as most people will achieve some sleep, but the body won't get its proper recovery since the liver and kidneys are working overtime.

Less obvious stimulants that affect sleep include watching or reading the news, scrolling on IG or TikTok, and reading work emails too late in the evening.

6.) Manage stress.

Stress and anxiety are a part of life and usually can't be avoided in their entirety, but some ways to manage them are better than others.

Journaling and writing out the things that remain heavy on your mind is helpful to see your problems visually and get them out of your headspace. Your brain can relax a bit after downloading these thoughts onto a piece of paper. You can rest assure that these stressors will get the attention they need, just not right now.

Deep breathing works wonders and can be done by anyone, anytime, for free! Our brains run a little more anxious when they do not receive the oxygen they crave, limiting their creativity and ability to relax. Lie on your back, place your hands on your bellybutton, and draw in your breath so deep that your hands rise and fall with your belly. Do it 20 times in a row. 

If you want to get fancy with your breathing:

• breathe in for four seconds, 

• hold for seven seconds, 

• and then release for eight seconds.

• Repeat that sequence for 20 breaths. 

7.) Avoid large, heavy meals late at night.

Your body works hard to break down your meals into usable material. Don't ask your body to work hard late at night when it should be relaxing for bed!

8.) Exercise regularly.

That feeling of exhaustion after a long hike or a tough workout isn't just nice to feel as a badge of accomplishment, it also serves to regulate your body's daily rhythm. If your body simply isn't tired at the end of the day, well, make it tired. Exercise! Burn the calories, force your body to crave recovery, and sleep should come a bit more naturally.