Okay lets cut the crap. We all know that sleep is important. But with so much to do, how do we make sure we get enough shut-eye? Here are some simple steps we can use to ensure the perfect night of sleep every time. Use it tonight. Thank me in the morning.
Sleep is important not only for alertness and energy throughout the day, but also optimal metabolic function and recovery. Lack of sleep can lead to unproductive days at work, lack-luster workouts, and poor exercise recovery. Sleep is crucial for adequate production of growth hormone and testosterone, hormones that give us more strength, vitality, and muscle. Sleep helps us stay lean and ripped due to maintaining good insulin sensitivity. Sleep cuts risks of common colds and increases resilience to stress. Sleep also improves memory and performance.
Having dealt with less sleep than normal lately because of clients at 5 am a few mornings per week and late night hunger issues, I REALLY know how vital sleep is. I appreciate sleep, like how you appreciate oxygen after too long at the bottom of a swimming pool. I will do anything for it.
This doesn’t mean that I’m particularly good at sleeping, I always happen to find myself staring at the ceiling at 2 a.m. Thinking about creepy random stuff. FML!
Most busy guys I know feel the same.
So if you’ve ever walked through the day more like a zombie and less like a man and you HATE the sound when your alarm clock goes off every morning — then try the following steps to acquire perfect sleep.
I’m sure you will read through this list and say, “I know that already” to some points. But remember: it doesn’t matter what you KNOW. It matters what you DO.
1. MAKE YOUR ROOM AS QUIET AS POSSIBLE
Staying close to traffic prone areas and exposure to things like traffic noise has been shown to decrease overall sleep quality. It’s hard to drift off when people are arguing and blaring their horns outside your place. I suggesting investing in a good pair of earplugs. If you live with roommates or family, tell everyone to keep it down. Politely 🙂
2. MAKE YOUR ROOM DARK. REALLY DARK
Turn off any electronic devices with LED’s or cover the lights with a small piece of electrical tape. Hang a blanket or towel over your bedroom window if light creeps in.
3. TRY TO READ SOMETHING BEFORE BED
Read what you normally don’t read. TRUST ME this works!! So if you normally read magazines, try reading a comic. If you prefer to read fiction, try reading some history or something. And if you normally don’t read anything at all, then slap yourself in the face for wasting your brain.
4. GET USED TO A SCHEDULE AND STICK TO IT NO MATTER WHAT
I’ll admit, this one can take some discipline, but it’s worth it. Wake up at the same time every day, even on weekends. Your body can’t establish an effective rhythm if you don’t allow it to normalize to a pattern. Pick a time to go to bed and wake up. Stick to it for at least 2 weeks before altering.
If you stay up late, don’t sleep in. Instead, plan on going to bed a little earlier the next night. The sleep you get before midnight will be more valuable than the sleep you get after midnight, so always think in terms of making up for lost sleep by going to bed early the next night rather than sleeping in.
5. DRINK A WARM GLASS OF MILK
This has been my savior for countless nights. One glass of warm milk, and the next thing you know, I’m sleeping like a baby.
Cool stuff, huh?