When we look at our culture today, one of the monumental characteristics of it would be the word “hustle”. Entrepreneurship is making its way to the forefront, and with our sky rocketing technology advancements, there seems to be more ways to make money than ever. In business, in fitness, essentially all aspects of our lives, “hustle culture” is having its moment. While I don’t think this is a bad thing, there is something that must follow “hustle” if we are going to create longevity with our goals. That thing is recovery. So, what is the firm foundation of any recovery system? That’s right, sleep! Let’s talk about it. Why Is Sleep So Important? Sleep is the most important aspect of creating a healthy body and mind, and yet it is doubtlessly the most overlooked of our 7 keys to being Fit Over 40. It seems to be the key that people feel they have the least amount of control over. To be fair, 50-70 million Americans have chronic sleep disorders. So while we shouldn’t scoff at the fact that there are some things that will be out of our control, we need to acknowledge the processes and routines that we should implement to enhance our sleep cycle to the best of our ability. Getting 7-8 hours of sleep a night improves: Athletic Performance Cardiovascular Health Immune system Better mood Risks of NOT sleeping Well Sleep deprivation has been linked to increased risk of: Depression Gut inflammation Type 2 diabetes This being the case, getting consistently great sleep is paramount! This begs the question, how do we do it? How do we consistently get great sleep? Ways to improve our sleep Let’s break it down as simply as we can. 5 Things to Avoid for Great Sleep: Eating within 2 hours of bedtime Consuming alcohol within 2 hours of bedtime Consuming caffeine within 6 hours of bedtime Having cell phone next to bed Screen time within 30-60 minutes before bed 5 Habits to BUILD to get GREAT Sleep: Get ⅔ of your water for the day before noon Set a bedtime Set a waketime Establish a consistent exercise routine Create a “wind down” routine 15-30 minutes before bedtime Recap Getting consistently great sleep can be a massive challenge that we face. But, help yourself out by practicing great sleep habits and avoiding harmful ones. Oftentimes in the fitness industry, we will hear the words “over training”. I am here to tell you that if you are exercising 4-5 days a week, you are not over training. You are under-recovering! Begin to prioritize your sleep/recovery, and watch that “burn out” feeling start to drift. Be Great Today! Coach Scott
