4 Habits That Are Destroying Your Sleep (and Your Gains)

3 minute read

4 Habits That Are Destroying Your Sleep (and Your Gains)

Importance of sleep

Most people understand that sleep is important for overall health. But in terms of fitness, your sleep habits can make or break your gains.

Sleep benefits for fitness:

Muscle recovery and growth
Hormone regulation for muscle and fat
Energy restoration and glycogen replenishment
Enhanced physical performance
Injury prevention through coordination and balance
Appetite regulation for weight management
Improved mental focus and concentration
Stress reduction for mental well-being
Overall health and well-being (tons for benefits)

Now that you can see why quality sleep is important for fitness, let’s discuss some nasty sleep habits to throw away.

Mistake One: Caffeine before bed

Consuming caffeinated beverages like coffee, tea, or energy drinks, especially close to bedtime, can interfere with falling asleep. So don’t drink them later in the day… simple.

For most people, caffeine is cleared out of their system in 4-6 hours. However, some people who are sensitive to caffeine can have trouble sleeping up to 12 hours after consumption.

Mistake Two: Screen time before bed

nine out of ten americans reported using a technological device in the hour before bed

Using devices such as smartphones, tablets, or computers before bedtime can disrupt sleep due to the blue light from screens. Which can interfere with the production of the sleep hormone melatonin.

Try to stay clear of blue light from electronics. Especially about an hour or two before bed.

Mistake Three: Too much water before bed

Having a tall glass of water before bed might sound like a good idea, but it may be the cause of you waking up in the middle of the night.

When you drink water right before bed, the chances you have to wake up and use the bathroom rise (no pun intended).

When you wake up to take a quick leak during the night, you disrupt your sleep.

Try to get your water intake finished up around an hour or so before bed.

“Hanging out” in your bed

Most people like to lay/sit in bed while working, studying, talking on the phone, along with other things.

Staying awake in your bed can confuse your body. Because when it is time to sleep, your body doesn’t recognize it as a place to sleep anymore.

Not touching your bed until you are ready to sleep is an amazing hack for better sleep, falling asleep faster, and longer.

The snowball effect

Getting into a great sleep routine can be a hard at first. But as long as you avoid mistakes like the ones we discussed, paired with proper exercise and nutrition, then you will be set.

Creating a solid sleep schedule takes time and effort, but over time it gets easier.

Engagement:

Have any more questions about the article? Email Newsletter@GymChomp.com to talk with us! Community support goes a long way in the fitness journey, and your insights might just be the motivation someone else needs.