Optimize Your Sleep for Better Health and Performance
Sleep needs vary a lot from individual to individual, and I have no idea how much sleep YOU actually need. You probably already know how much sleep to get to feel and perform your best. Unfortunately, it isn’t always easy to get whats optimal for you. I doubt your employer cares how much sleep you get (even though they should).
Even when your schedule doesn’t allow for a long night of sleep, there are still many things directly under your control that you can address to increase the QUALITY of the sleep you get. Not everyone needs all of these methods, all the time, but you may find them useful during high-stress and busy portions of your life.
Try 5 minutes of “triangle” breathing before you lay down to sleep: 3 seconds to inhale, 3 second hold, 3 seconds to exhale. This will help clear your mind, reduce your heart rate, activate your body’s “rest-and-digest” processes, and block out some of the day’s worries.
Find a book you enjoy reading or listen to a podcast. Staring at a phone or the TV can be relaxing, but the blue light tells your body it’s time to wake up. At the very least, use blue light filter glasses or change your device’s settings to emphasize red light.
Try using white noise, like a fan, ocean sounds, or quiet, relaxing music. If you enjoy falling asleep to the TV as white noise, try pointing the TV away from you so you can hear it but aren’t being bombarded with light.
Make your room as dark as possible. Cover any clocks, phones, and indicator lights on electronics. Blackout curtains are a life-saver, and eye masks are also useful if you find them comfortable.
Avoid caffeine and alcohol a few hours before bed. Alcohol may help you fall asleep quickly, but it will disrupted your deepest sleep stages and you may find yourself waking up in the middle of the night unnecessarily.
Request a sleep study from your doctor if you feel your sleep is particularly disrupted or if your partner complains about your snoring. Sleep apnea affects a large portion of the population, and not just people who are overweight. In addition, cognitive behavioral therapy is a great option for treating chronic insomnia. You’re your own best advocate – talk to your doctor if you’re suffering.
Don’t obsess over your sleep. Sometimes sleep itself can become a psychological stressor. You’ve probably heard of the placebo effect, but have you heard of the “nocebo” effect? Placebo indicates a positive result is experienced because a positive result is expected. Nocebo indicates a negative result is experienced because a negative result is expected. We’ve all been there, tossing and turning and checking the clock every 5 minutes and thinking “dang it, why can’t I just sleep?” You finally get out of bed, angry that you can’t sleep and expecting to be exhausted and irritable the next day. Guess what, you probably will be. Like mom used to say, fix your attitude. Don’t sweat it. You’ll be fine, even without the amount of sleep that you think you’ll need. You’ve made it through every day up to this point, and you’ll make it through tomorrow. Start the day expecting to have a good day and you probably will.
Putting together a tactical fitness program is tough. There are a lot of variables, needs, and individual differences between tactical athletes. My 10-8 training programs are built to help you succeed with your tactical fitness goals, regardless of ability level or available equipment. 10% of all proceeds are donated to help first responders in crisis.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me
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