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Article continued from yesterday…
Now that we know we are probably not getting adequate sleep to optimize performance, what can we do about it?Â
1. Limit caffeine intake
2. Limit alcohol consumption
3. Sleep in a place with a  comfortable temperature and without noise interruptions.Â
4. Sleep in a dark room.
5. Practice stress-releasing activities
6. Power down and hour before bed (no cell phones, computers or tv)
7. Try to keep a consistent sleep schedule, getting to bed and waking at roughly the same time every day
8. Don’t let pets sleep in the bedroom as they can be disruptive of shut eye
9. Avoid napping
10. Keep a sleep journal
Some of these solutions may not be realistic for all of us, but just like individualizing a  nutrition plan, it’s important to do your best and find out what works for you.  Sweet dreams.
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What are some of your “tricks” or pre-sleep rituals that help you get the sleep you need? Post to “comments”.
Workout of the Day:
- 15 Push Press 75lbs / 55lbs
- 12 Body Row
- 15 Box Jumps
5 Rounds
Post Results to “Comments”
October 9th, 2009 at 11:12 am
Interesting article. I found the point about spending an hour before bed ‘powering down’ interesting. I’ll definately start trying that. Perhaps spending the time reading a book or thinking about the next day, spending time with the wife, etc. would be more productive.
Here is another helpful sleeping tip: Don’t watch T.V in bed. Your mind begins to condition itself into associating bed with staying awake/stimulus. As a result when you get to bed, regardless of how tired you might be, you may begin to feel less tired or restless. The opposite is true if you only go to bed once you are tired. You might find yourself getting to sleep earlier and having better sleeps.
October 9th, 2009 at 1:50 pm
I admit this is a major issue for me. On mornings that I come to Spark I try to get to bed earlier the night before but often it doesn’t happen and I drag my butt out of bed and to Spark at the last minute.
This is a good reminder to get my act together and get some more sleep.
Here’s another article to pound it home:
Lack of Sleep and Disease (cancer, heart disease, diabetes and obesity)
http://www.washingtonpost.com/wp-dyn/content/article/2005/10/08/AR2005100801405.html
October 9th, 2009 at 1:58 pm
Robb Wolf (nutrition and paleo guru) had a good post on the subject as well:
http://robbwolf.com/?p=55