5 Key Tips on How to Sleep Better
We all know that getting enough sleep is crucial for overall health, but for those on a fitness journey, it’s especially important. Sleep is the most important action for our recovery, and its FREE! No amount of cold plunges, sauna sessions, stretching, dry needling, massages, etc. will ever be able to replace great sleep. Sleep directly impacts your performance, recovery, and even your mood. But many people struggle to get the quality rest they need. If you're looking to maximize your fitness results and feel your best, improving your sleep is a must. Here are five tips to help you sleep better;
1. Learn to Say No to Less Important Things
In today’s busy world, it’s easy to let other activities take priority over sleep. Whether it’s staying up late to work, watching tv, or scrolling through social media, these distractions can negatively impact your rest. Recognizing the importance of sleep means being able to say no to the optional things so that you can say yes to the essential things.
Tip: Write out the top 3 (non important) things that get in the way of your sleep.
For Coach Austyn: In my Journey on improving my sleep, the top 3 things I need to say no to are YouTube, video games, and non urgent / important work. A very helpful phrase I often repeat to myself is "______ will be there waiting for me tomorrow but my sleep won't".
2. Track your sleep
We have all heard (hopefully) that if you want to have better financial habits, then you should track your spending. In addition we have also heard that if you want to have better nutrition habits, then you should track your calories and/or macros. Why would we think differently about sleep? How do you actually know the quality and quantity of your sleep if you don't track it?
Tip: Try a wearable device like a Whoop 4.0 (free for 1 month!) and commit to tracking your sleep for 1 month.
For Coach Austyn: When I first started to work hard to sleep better, I was very surprised to see that I was only getting 6-6.5hrs of sleep per night and was also surprised how big of a difference alcohol made on the quality of my sleep. I simply couldn't lie to myself anymore once I started tracking my sleep. The first step to accomplishing your goals is being brutally honest about where you are actually at.
3. Stick to a Consistent Sleep Schedule
Our bodies thrive on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock (circadian rhythm). This consistency will improve the quality of your sleep and help you feel more rested each morning, which translates to better performance during your workouts.
Tip: Set a bedtime that allows for at least 7-9 hours of sleep each night and stick to it.
For Coach Austyn: When I started out, I would do the math and put a bedtime in my google calendar that was 8hrs before my desired wake up time. (8hrs to give margin for unexpected things). I am also proud to say that this has continued to work even while waking up with a newborn. With my whoop 4.0 I was able to see on average how long I spend awake in the middle of the night feeding / helping my daughter and added that to my "sleep time". I budget to be in bed for 9 hours and have still averaged 7.5 hours of sleep in the first four months with my daughter. (My wife has averaged more than me BTW!)
4. Limit Screen Time Before Bed
The blue light emitted from phones, tablets, computers, and televisions can interfere with your body’s production of melatonin, a hormone that regulates sleep. Exposure to this light before bed can make it harder to fall asleep and disrupt your circadian rhythm. Not to mention the tailspin a text message or email can send you into if you see it right before you hop into bed.
Tip: Stop using screens at least 30-60 minutes before bed. If you must use a device, consider using a blue light filter or “night mode” to reduce its impact on your sleep.
For Coach Austyn: This was actually the first thing I ever did to improve my sleep. Starting in college I bought an old school alarm clock and started to put my phone on "do not disturb" and then plugged it in the kitchen 60 min before bed and I have never looked back.
5. Create a Nighttime Routine
One of the most important steps to improve sleep quality is to give your body time to unwind before you hit the hay. Having a routine helps give your body an "off ramp" and signals to your brain that sleep is coming soon which can make falling asleep a lot easier. The hardest part about step number 4 is that when our screens are put up we have to sit with our thoughts and potentially feel the emotions we have been avoiding all day. That being said, I strongly encourage you to have at least 1 activity in your nighttime routine to help reflect on the day and process it. This could be a gratitude journal, a high/ low check in with your spouse or friend, prayer, or meditation.
Tip: Write out a 30-60min nighttime routine and commit to practicing it for 30 days.
For Coach Austyn: Below is the "ideal" nighttime routine I have built over the years and strive to do daily:
Set my alarm for tomorrow (for 8+hrs)
Put my phone "to bed" in the kitchen
10-15min of cleanup (usually dishes)
Grind the coffee beans and set our coffee supplies
Fill up water bottle and put it on my nightstand
Set out my clothes for the following day
Floss + Brush teeth
Get in bed and do "examen prayer" (Thank God for good things in the day, confess where I went wrong in the day, a pray for people I interacted with that day)
Final Thoughts
Quality sleep is essential for both your physical and mental well-being. By practicing these 5 Tips you can improve your sleep and, in turn, improve your fitness results. Your body needs rest to recover, build muscle, and perform at its best, so prioritize sleep as an integral part of your fitness journey. Sweet dreams!
-Austyn