You may not realize it but getting a poor sleep may negatively impact your workout program (specifically your performance) as well as your goals.
Some tips to help you get a good night of sleep are as follows:
- Establish a routine. Try to get into the habit of going to bed at the same time each night. Depending on when you need to get up each morning, consider when might be an ideal time to go to bed based on how many hours you need, as advised by the National Sleep Foundation.
- Limit your caffeine and alcohol consumption in the afternoon and evening as they can affect your quality of sleep.
- Consider low-key activities before bed. Reading, for instance, is a great pre-bedtime activity as it helps your mind and body relax. Conversely, something like television or smartphone use can actually negatively affect your sleep quality as the light emitted can delay the onset of REM sleep.
- Ensure the temperature of your bedroom is nice and cool.
- Try to reduce the amount of light in the room – the darker, the better.
Keep in mind that – according to many experts – it takes about 66 days to establish a habit, so while you may see some improvements in a short period of time, you shouldn’t expect a single night of good sleep to significantly impact your health and fitness.