Foundations for a good sleep routine
Creating a good sleep routine does not have to be complicated, it just needs to be consistent so that your body recognises the pattern of when you’re awake or when it is time for you to be going to sleep.
There are so many benefits of getting good sleep that help with your fitness and recovery. Understanding these benefits should help persuade you to get into a better sleep routine!
WHY DOES SLEEP BENEFIT YOUR FITNESS?
Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
Helps your body to recover.
Helps to conserve energy.
Helps to repair and build up the muscles worked during exercise.
Here at Patch Fitness, we have created some very simple tips that may be a good starting point for those of you that are struggling to get some good quality Zzzz’s.
PATCH’S BETTER SLEEP CHECKLIST
Dim the lights in your home 1 hour before you plan to go to sleep.
Put away all the technology 1 hour before bedtime.
Keep your sleep and wake times as consistent as possible for your body to recognise your rhythm. Even on the weekends!
Leave the bed for sleeping in! Working/watching TV/having breakfast in it doesn’t send the right signals to your body!
Sleep with your phone away from your bed. This will prevent you from looking at it last thing at night or first thing in the morning.
Stop drinking caffeine drinks after lunch.
Avoid having large meals, or large amounts to drink 1 hour before your sleep.
Minimise anything mentally stimulating before you go to sleep. That includes scrolling through social media!
Don’t let this checklist be overwhelming to you! You don’t suddenly have to start putting pressure on yourself to do all of these. Looking through the list, see which tips resonate most with your lifestyle and things you think you can start improving on.
We are sure that even the smallest of changes will have a positive effect on your sleep routine and overall health & fitness!
Let us know which tips you try and how they are working for you!
