Sleep Matters

 

How to Fix Your Sleep Schedule In 5 Simple Steps

How many times have you set your alarm for 6 am to squeeze in that morning workout you promised yourself the night before, only to hit the snooze button and wake up 3 hours later to follow up with a disastrous energy crash? Well, in fact, many people can relate to this. But what is it that actually affects our waketime energy, and how can we optimise this? Let's have a look at the 5 most important factors! Breakfast What you eat for breakfast can have a big impact on your energy levels for the rest of the day.  Sugar-rich breakfast foods may give you a quick burst of energy, but it won't last long before you're feeling sluggish again.  What comes up, must come down. Here's what it would look like if you have a simple carb (fast-release energy) vs complex carb (slow-release energy) bodybuilding.com/carbenergy Protein-rich foods, on the other hand, can help to keep you feeling full and energised for hours.  So if you're looking for a breakfast that will help you power through your day, focus on protein-rich options like eggs, greek yoghurt, or even meat. You'll be surprised at how much difference it makes in your energy levels, especially given that you eliminate the sugar crash from a traditional breakfast. Coffee Consumption Although it is often consumed first thing in the morning, coffee is actually not the best way to start your day.  Caffeine is a stimulant, and while it can provide an energy boost, it can also lead to an energy crash later on or even shortly after. That's why it's a good idea to consume coffee in moderation and to have your first cup a few hours after waking up.  If you're looking for sustained energy throughout the day, it's best to reach for complex carbs and protein first and then top it off with a nice warm cup of coffee! Sun Exposure Our bodies are designed to function on a regular sleep-wake cycle, and this cycle is regulated by sunlight.  When we are exposed to sunlight, it signals to our body that it is time to be awake and alert.  In the context of sustained wake-time energy, it is a good idea to get regular sun exposure.  Sunlight helps to keep us alert and prevents us from feeling tired during the day.  Additionally, sunlight exposure can help to improve our mood and increase our overall energy levels.  If you're looking for a natural way to boost your energy levels and stay alert during the day, make sure to get some regular sun exposure. Even more importantly, just like sunlight makes us awake, its absence makes us sleepy. Sleep  With the above said in mind, we can’t skip past the importance of proper sleep when it comes to wake-time energy levels. Because sleep is the deepest form of recovery, we must ensure that we’re getting sufficient sleep in terms of both quantity and quality. I've written many articles on the topic of sleep for this very reason. The general guidelines are simple: Get 7-9 hours of sleep every night Sleep in a relatively cool environment (room temp of 19 degrees) Avoid screens in the last 90 minutes before bed or wear blue light blockers Avoid massive meals right before bed Incorporate adaptogens if stress is high Establish a regular sleeping schedule Though in the last place, this is one of the most important factors out of all 4! Stress Management When going to sleep, if stress is high, the stress hormone (Cortisol) will limit the production of the sleep hormone (Melatonin). A simple way to bring stress down is to do some form of mindfulness exercise. I am a big fan of box breathing, this is a breathwork exercise that helps slow down your heartbeat and bring your body back into balance. Also, incorporating adaptogens is a great way to bring the body back into balance. Personally, my wife used to struggle to sleep and this one change has massively changed the quality of her sleep cycle. If you want a link, comment adaptogens and I'll send it to you.