Be honest: How many times have you had that extra drink at night or that soda in the afternoon?
Didn’t get that walk in like you said you would? Suffered though a night of pain instead of talking with your doctor to help find a solution?
We’ve all done these things more than we’d like to admit–but hey, what’s the worse that could happen?
You will screw with your sleep, that’s what.
You’ll deprive your body of its necessary building blocks and guarantee that it will under-perform.
The worse part is that you’ll think this is normal. Like being drunk, you won’t even recognize it until it’s too late.
To help you out, I’m going to share with you 7 things that you can to today to sleep better tonight. I’m going to give you actual sleep data and resources to show you how effective these tips are. And I’m going to encourage you the whole way through.
A little change goes a long way, especially in the sleep department.
Ready? Let’s go.
7 Steps to Sleep Fitness
1. Skip the caffeine. You think you can’t feel it? That you fall asleep just fine at night after that afternoon soda? Think again. Caffeine six hours out was as disruptive or more so than caffeine 3 hours before bedtime–especially compared to no caffeine whatsoever.
Drake C, Kick, A Roth T. The effects of caffeine given 0, 3, or 6 hours before bedtime on objective sleep parameters measured in the home. Sleep 2010;33 (Suppl.):A107. Abstract 0306.
2. Quit Drinking after dinner. There’s a reason why your doc says not to have more than 2 drinks/day. This stuff really screws you up on many levels, and your sleep (like your liver) takes a big hit.
As the the drinks go up, the Deep sleep comes down, The REM takes a beating, ... ...& and Andi@Zeo's ZQ drops by 10 points. Ouch.