What is your favorite way to recover from a hard workout? Cold tub submersion? Stretching? Sauna? All these do have some benefits to help recover quickly from an intense workout, but the best way to increase recovery after an intense workout is 1. nutrition, and 2. sleep. In this brief article, we will focus on the benefits of a good night's sleep and ways to help improve sleep quality.
Studies suggest that getting 7 to 9 hours of quality sleep is the best way to feel well-rested for the following day. These studies also point out that those getting less than 6 hours of sleep a night have a significant increase in risk of acute or chronic injuries, illness, and just overall fatigue during the day. Getting enough quality sleep also helps reduce the risks of anxiety, depression, and other mental health problems that are so prevalent in our world today.
Having trouble getting quality sleep? Try these modifications and sleep routines before going to bed and start to experience what a day would look like following a good night's sleep.
1. Your sleeping environment should be cool, dark, and comfortable with minimal ambient noise.
2. Reduce electronics in your bedroom - I know this one is hard, even for me, but even reducing screen time up to 60 minutes before falling asleep can improve your quality of sleep. Try reading a chapter from a book, writing in a journal, or just simply quiet relaxation instead!
3. Try to establish a schedule in which you go to sleep and wake up at the same time. This will help your circadian rhythms stabilize and improve sleep quality.
4. Give yourself enough time to wake up before getting ready for the day. Make a solid breakfast, do a devotional, stretch, or meditate before getting ready for the day. (This one helps me the most.)
Sleep is one of the most important ways for the human body to recover and reduce overall injury, however, stuff happens, and if you find yourself getting injured, come see us to help you get back on track!