An often overlooked component of training in rehab has to be sleep! Without proper rest your body has no way to recover and build the new muscle.
Most people require approximately 6-8 hours of sleep per night (this can vary from person to person). So how do you know you are getting enough sleep? There are many ways that your body will tell you that you need more rest, including but not limited to:
1. Your mind is foggy
2. You’re unhappy
3. You’re getting sick a lot
4. You’re struggling with your weight
5. Your workouts feel too hard
How can we get better sleep?
1. Wake at the right time - try using a sleep tracker on your phone to wake at the proper sleep stage
2. Be awakened by light - this naturally raises cortisol levels and helps you feel alert and relaxed
3. Limit caffeine intake after 12pm and limit alcohol to 1-2 drinks per night as these can interfere with quality sleep
4. Exercise regularly - optimize your hormone levels - your body and mind will thank you
5. Limit fluids before bed - this will help to make sure you are not getting up in the middle of the night
6. Clear your mind - write your thoughts on paper and help your brain relax
7. Go to bed - get on a schedule and stick to it!
8. Sleep at 6-8 hours - your body and mind need rest!
9. Turn off your electronics - the effects of blue light have been well documented and the stimulation doesn’t allow our brains to shut off
10. De-stress - meditate, go for a walk, take a warm bath, etc
11. Create a relaxing sleeping area - keep the temperature cooler, and the room dark, avoid excess lights (turn down your alarm clock) and use a sound machine to block outside noise
Maximize your recovery by adopting these simple tips and I guarantee you will be more productive and efficient throughout your day! .
Shoutout to @precisionnutrition for the information and inspiration for this post. Thank you!
Dr. Ladd's views on performance improvement, injury prevention and sometimes other random thoughts.