This weekend was SO SO active and FUN in our studios! 🙂

We had our GetLean Challengers finishing up our Winter GLC and it was HUGE energy in all of our Saturday morning classes! Sunday we had our GetLean Challenge celebration (more on that below), our Extended Strength & Stretch class continues to draw in lots of motivated and happy folks looking to increase mobility and strength AND our triathlon crew hit the half-way mark in their training!

I just LOVE the SPRING ENERGY in the air!

You know what else you need in order to have BIG ENERGY?  SLEEP!

That’s right! Below are some great tips to getting the BEST ZZZs you can each night!  I thought it was timely since with the spring forward time change, your sleep may be disrupted this week.  See if you can practice some of these tips to help your sleep become a key foundation to your health and fitness.

FYI:  One of the BIGGEST wins I heard from GLCers this round was the improvement of their sleep quality!  One client said to me, “I’m not sure if this helps with weight loss, but I am getting much better sleep now that I’m watching portions and not having as much sugar/alcohol”.

Um…YES! There are LOTS of big things to note here.

Sleep Matters!
Before we talk about the strategies, let me quickly cover why sleep is that important. Sleep is the foundation of good health and well-being.

Here are some of the reasons:

  • Your body repairs and renews cells during sleep (this means you NEED it after challenging workouts!).
  • Your liver does most of the detoxification during sleep; between 1 am and 3 am. Being awake compromises this function (so does alcohol)
  • Hormone and neurotransmitter regulation happens during sleep.
  • Poor sleep can cause 15% less leptin (which makes you feel full and not hungry) and 20% more ghrelin (which makes you hungrier) – this means it’s easier to lose weight when you sleep better/enough.
  • We attain stable blood sugar balance after a good night’s sleep. When we do not – we crave sugar, carbohydrates, and coffee in the morning. After only four to six hours of sleep, your body finds it harder to stabilize blood sugars. (I have personal experience here! 😉 )
  • Adrenals repair during sleep – overactive adrenals overproduce cortisol which can cause an array of health issues – see the article on adrenal health here.

Better Sleep Hacks!

  • Start early and “begin your descent” (like a plane getting close to an airport).  Have a “winding down” routine you follow to get ready for bed.  Stretches, meditation, writing in a journal, (I love drinking the Organifi Gold drink as part of my routine), reading.
  • Make sure you exercise regularly (helps you feel less restless at night) and uses up excess energy allowing you to relax fully.
  • Reduce your electronics at night (still working on this myself) and limit blue light an hour before bed.
  • Less alcohol in the evening!   Although it may feel like you fall asleep faster, your liver is on overload clearing your system. When it finishes (middle of the night) your body gets restless and you may find your sleep disturbed.
  • It can help to think of your bedroom as a cave—it should be quiet, cool, and dark for the best chance at getting enough rest.
  • Get to bed before 10p whenever you can. Seems to be a key time in our human biorhythm to head to bed.  Ever have your “second wind” at 10:30p +?  Ugh…it feels productive, but it’s not and that can be detrimental to getting a good night’s sleep.

Try one or more of these out! Would love to hear if you have some new sleep successes! 🙂

As always, I’d love to hear from you and how we can help you be YOUR BEST YOU this year (and the rest of your life!)  We ALL need accountability and success support!

I have been meeting with a number of people to hit the “reset” button, to review goals, and re-motivate…I’d love to do that with you.   Just send me an email (diana@empoweredfit.com) and we can set up a goal-setting session for you!

Have a great week!

In Good Health,
Diana