Sleep is absolutely essential to helping your body restore energy, build muscle, and repair tissue fibers. While we sleep, our blood pressure drops, heart rate slows, and muscles relax which allows us to maximize recovery and wake up feeling energized. Here are a few ways to optimize your nighttime sleep routine to make sure we are recovering from your training:
- Set a schedule and routine. Try your best to stick to a set sleep schedule. Get to bed around the same time every night and wake up around the same time every morning so that your body’s internal clock can regulate. By taking a hot shower, reading a book, or listening to relaxing music, your body will know it is time to wind down and get ready for sleep.
- Keep your room dark and cold. Make sure your bedroom is set to a cool and comfortable temperature. Ideal sleep temperatures are between 60-67 degrees Fahrenheit. Additionally, blackout shades or eye covers can keep light away from your eyes and allow you to sleep better throughout the night!
- Avoid laptop and cellphones. The light on smartphones and laptops stimulate your brain and can keep you awake for multiple hours. To keep your circadian rhythms in check, avoid bright light in the evening and be sure to get some sunlight in the morning hours!
- Avoid caffeine and sugars. While you may need to eat relatively close to bedtime, try to avoid any caffeine or sugary-foods a few hours before sleep. They can keep you awake or disrupt your sleep cycles all night long!
- Practice some mindfulness. Meditate, stretch, or write in a journal. Doing something to clear your mind before bed has shown to help mitigate stress and create clarity for optimal sleep. Clear your mind and sleep better!
P.S: Any extra sleep will help you in your day-to-day tasks, plus your pup definitely won't mind some extra snuggle time!