One big reason why you may be struggling to improve training performance, stick to your diet or concentrate at work or college is lack of sleep.
But more time awake means more productivity, right?
Let‘s see some facts on what happens on six hours or less sleep:
❌ Your training performance can drop by 30% percent. If you’re a boxer looking to go 10 rounds, you can burn out by 7.
❌ You are likely to eat 200 more calories per day on a lack of sleep (that’s 70,000 more calories over the course of the year).
❌Long-term sleep deficiencies can reduce life expectancy and heighten the probability of Alzheimers.
So whilst “sleeping when you’re dead” seems productive, it’s actually counterintuitiveif you want to live longer (the irony I know).
Below are a few ways you can improve your sleep:
✅ Go to bed early and wake up at the same time to get your 8 hours
If you're waking up early, you need go to bed early. The more that you set a routine, the better quality of sleep.
✅ Have a hot bath before bed; raising body temp then cooling down can help you sleep better
It's the body's natural instinct to sleep when it gets cooler. If the room is too hot, it could potentially block that signal and cause it to take longer for you to fall asleep. People sleep better in colder temperatures. From my experience, 24 degrees Celsius is perfect for a good night’s sleep.
✅ Turn all screens off an hour before you sleep
The greatest enemy of a deep sleep is light. Couple that with Whatsapp messaging, liking pictures on Instagram and answering emails, you're likely to not get to sleep until the early hours of the morning.
Sleep in a dark room and leave your phone charging on the bedside table. You'll thank yourself in the morning.
✅ Limit caffeine to before 2pm
Caffeine is a powerful drug that helps keep you alert – I recommend a cup of coffee in the morning – not in the evening.
Sleep is THE foundation for being able to execute your diet, training and work.
More productive days = 8 hours of sleep 🔑