Is Sleep (or a lack of) Preventing You From Reaching Your Goals?

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When we hit weight loss, health, or performance plateaus... have low energy and poor recovery in the gym... experience brain fog... we tend to blame everything but the actual source; a lack of sleep. You could be doing everything right; eating nothing but whole foods, drinking a gallon of water per day, hitting the gym 5 days per week. But if your sleep routine is lacking your progress can and will be halted.

Did you know that over 40% of the population suffers from a chronic lack of sleep? It seems like sleep is the first thing that we sacrifice but really is critical to our daily functioning. Sleep deprivation is real and can even increase the risks of high blood pressure, heart disease, obesity, and diabetes. Click here to learn more about the clinical side of sleep deprivation. 

So how is poor sleep affecting your weight loss, physique, and performance goals? There is a clear link between poor sleep and excess body fat. Poor sleep can affect hunger signals, disrupt appetite regulations, and eventually lead to increased calorie intake. Alternatively, excess body fat can also contribute to poor sleep.

So what can you do to improve your sleep?

  • Get moving! I know the snooze button can be extremely tempting but giving in to the snooze temptation increases sleep inertia. So when you hear that first alarm, hop out of the bed as quick as you possibly can and make your bed. Hit the ground running!
  • Access Modern Technology! Download an app like Sleep Cycle that monitors your sleep cycle and wakes you the optimal time each morning. Many smart watches (like FitBits, Jawbones, etc) also have similar technology.
  • Limit your Caffeine Intake! After 2 pm, it is best to put the coffee (and other caffeinated beverages) down. Caffeine (as well as alcohol intake), can affect your deep sleep.
  • Avoid Late Evening Workouts! Exercise is great for sleep and managing hormone levels; however working out too late in the evening can affect your sleep by making it difficult to fall asleep.
  • Download your Thoughts to Paper! If you are the person that struggles to slow your thoughts down once you lay down at night, journaling can help! Simply writing down 3 things that went great that day and 3 things that could have gone better can make a huge difference. Not a fan of structured journaling formats? Simply write down anything that comes to mind.

We hope you find these tips helpful and choose to prioritize quality sleep moving forward. It can make all the difference in reaching your health and wellness goals, as well as any other personal/work-related goals you may have. Let's continue the conversation below. If you are struggling with getting your 8 hours of quality sleep, comment below! Let's chat! We are here to help!

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