Maximize Your Sleep Gains
Sleep is a key component of good health and happiness. But with increased time demands, it’s usually the first thing that gets put on the back burner. When we sleep fewer hours, the quality of sleep we do get matters even more.
Here at WAG, we take your self-care and health very seriously, so we’ve added to those strategies and included further suggestions below to ensure you’re getting the most out of your sleep each night!
Monitor what and how much you drink. Caffeine, alcohol, water or any liquid can cause sleep disruption. Try drinking the majority of your fluids early in the day, and set a “last call” on caffeine—no later than 4 p.m.! Track your liquid intake on your MyFitnessPal or keep track of your alcohol consumption using our WAG Alcohol Calculator.
Watch when, what and how much you eat. Consistency is the key to success. Help your body regulate digestion by keeping your meal times consistent. Our food takes time to digest, so it’s important to be mindful of our portion sizes around bedtime. Try to eat the majority of your macros throughout the day. This way you can avoid overeating late at night, which could disturb your sleep. Create reminders on your phone and a food schedule to help you stay consistent.
If you’re still having trouble determining the perfect time to eat to fuel your schedule, just ask your WAG Coach!
Medications and other stimuli. Various medications, vitamins, and supplements may impact our ability to fall and stay asleep. For example, it may be best to take a multivitamin in the morning because some give you energy.
On the other hand, you may want to take a probiotic at night because it can help with food digestion and help keep you asleep. Always consult your medical practitioner and check the side effects of anything you’re taking. Another suitable option may be available without the nasty side effects. Examine.com is a great starting place for your research!
Feed your brain wisely. Reading reduces stress and can help us doze off. However, reading books that provoke too much emotion may get you riled up, making it difficult to switch off, so try to keep things pleasant and peaceful! You could even give your eyes a break and switch from a book to an audiobook or try your hand at meditation.
Set yourself up for success. Having a quality bedtime routine is essential! Failing to wind down appropriately from late-night work or training can make it hard to fall asleep. Take 30 minutes to read, take a bath, dim the lighting or listen to some soothing music before hitting the hay!
Environment matters. Light, noise, temperature, and bedding all impact the quality of our sleep. Blackout curtains and eye masks are very helpful to combat unwanted light. Earplugs are also useful to block noise and make sure to set your room temperature at a comfortable level. Investing in a high-quality mattress is an important investment for your sleep. Spraying aromatherapy oils such as lavender on your pillow can also be a great help!
Nap when you can, but never too late. Naps can be a great way to rejuvenate during the day. However, taking these too late in the day can throw your body out of whack.
Start collecting valuable data to help you get the most out of your sleep! Download your sleep tracking sheet here!
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Love what you learned but still want more guidance and support? Hire a 1:1 coach who will get to know you, your lifestyle and your unique needs and create results that you can sustain long-term. If you're not quite ready to go all-in on hiring a coach, check out our Macro Calculation Cheat Sheet & 18 Tracking Tips and Tricks for macro counting!