6 WAYS SLEEP AFFECTS YOUR HEALTH & FITNESS

What is the point of sleeping?

Most people don't recognise the importance of sleep, it's often just considered as a bonus not a necessity. But there have been enough studies on sleep now to show the huge health benefits it can bring, from body composition to injury prevention and generally avoiding disease.

Sometimes it can feel like there is not enough time in the day to get everything done, but prioritising, rather than sacrificing your sleep will give you more energy to get things done and allow you to thrive. 

No excuses, own your sleep! Quality and Quantity are important. Train hard, sleep harder

How can getting enough sleep help your health and fitness?

​Starting with a good night sleep will give you plentiful of benefits that'll extend into your day! 

Taking ownership of your sleep and finding the right balance for you can help prevent any disruption to your training!
​

1. ​When learning a physical skill, you will be better at it after sleeping well and allows it to be stored in long term memory.
2. When you under sleep, you feel more hungry and are more likely to reach for sugary and caffeinated 'pick-ups' which are going to ruin the next nights sleep! 
3. Adequate sleep has been proved to help motivate people to stick to their exercise plans and work out the next day.
4. Sleeping is where you heal, both from physical exercise but also from an immune perspective, sleep massively decreases your chance of catching the common cold - meaning more time being able to train and do the things you love!
5. Dream sleep increases creativity and problem-solving abilities significantly.​
6. The shorter you sleep, the shorter you life span 

How to improve your sleep 

Giving yourself the best, high quality time to rest can allow you to start your day in the with full potential to succeed.

Try some of these tips and see if it help improve your sleep quality. 
​
12 tips to sleep better:

• Got Stick to a sleep schedule.
• Exercise often, but not later than 2.5 hours before bed (works for most people, but not always)
• Avoid caffeine and nicotine, particularly after mid-day. If you know you are sensitive perhaps avoid all together. 
• Avoid alcohol before bed. It robs you of dream sleep.
• Avoid large meals late at night and hydration before bed, you will probably be weeing all night!
• Avoid sleep-disrupting medication. Benefits don’t outweigh risks.
• Don’t nap after 3 PM.
• Have time to relax and wind down before bed (not looking at a screen)
• Take hot bath or shower before bed or try a cold shower, it works for some! 
• Dark, cool and gadget-free bedroom.
• Proper (sun)light exposure during.
• Don’t lie in bed awake, get up make yourself a non caffeinated tea, or read a book until you are tried. 
• Try listening to a meditation or 'sleep story' before bed. 

If you really can-not sleep, don't stress out, yes it is important but if you stress about it then you could be making things worse, just know that by resting with your eyes closed you are still resting your body. 

Got any good sleep tips we h​ave missed out here? Feel free to comment below. 

​References
     (intimate-relationship-between-fitness-sleep)
     (why_we_sleep_fast_facts.pdf)