Sleep & Your Fitness Goals - A Message From Your Personal Trainer.
- tommy3726
- Jul 5, 2023
- 2 min read
Updated: Jun 17
Having trouble falling to sleep? Check out these tips and how this ties into your health and fitness goals.
Sleep or Sleeping is a daily activity that everyone is required to do, especially if your goals consist of weight loss or muscle gain. Despite what your physical goals are, sleep is absolutely vital in order to attain these goals. According to the Sleep Foundation, at least seven hours of sleep should be aimed every night. Not only that, but the time you wake up is also very important due to our sleep cycles. Each sleep cycle typically lasts for 90 to 120 minutes, which means four sleep cycles should be targeted each night. To ensure that the four sleep cycles are reached, a sleep calculator can be used. Nonetheless, falling asleep may be challenging to do when family, stress, or work gets in the way. Thus, here are a few tips to help you if you are experiencing difficulty falling asleep.
1. Meditating
According to the Sleep Foundation, doing some meditating or breath work before you sleep can help induce relaxation, thus making it easier to fall asleep. Check out our box breathing meditation here.
2. Listening to soothing music
According to the Mayo Clinic, listening to soothing music can help ease tense muscles along with calming down the nervous system. Some of us personal trainers like to find calm or sleep music mixes on YouTube.
3. Reading
According to Healthline, reading before you sleep not only helps with falling asleep faster, but it also increases vocabulary and prevents age-related cognitive decline.
4. Limiting screen time
Limiting screen time can help with falling asleep and better sleep quality. The Sleep Foundation found that individuals who use technology before bed scored lower on the scale of sleep quality compared to those who didn’t use technology before bed. Personally, we like to stop 30-60 minutes before sleep.
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