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** SLEEP IS VERY IMPORTANT **
FOR STRESSING OUT: Sleep allows your chemicals and hormones to rebalance and settle to normal levels. Some weight issues are stress-related. Getting good amounts of proper sleep is critical to losing weight and dealing with a stressful life. It's the time to turn off the worries the waking world carries.
FOR WORKING OUT: This is the time when muscles do the most growing. Exercise tears muscle fibers. Eating supplies the nutrients necessary to repair damaged muscle tissue. But, it's sleep that provides the time when nonessential muscles are turned off. You wanna grow? Get plenty of sleep!
FOR JUST WORKING: If you're one who takes their work home with them... if there's a meeting tomorrow... a phone call you forgot to make... an entail that didn't get sent... anything you forgot to do can wait until morning. Don't allow your thoughts to keep you awake.
Sleep should be the #1 priority at night. PERIOD. Let nothing come between you and your sleep once it's time.
Speaking of time... we've been told, "8 hours is a full night's rest." The body goes through sleep cycles and, without geeking out, each cycle lasts about 90 minutes. Switching from 8 hours to 7.5 or 9 hours may help you feel less groggy when waking up and more energetic throughout the day. I, personally, do 6 hours now and it's made an amazing difference!
SOME TIPS FOR BETTER SLEEP:
- Drink your last caffeinated beverage at least 6 hours before bedtime.
- Don't exercise within 3 hours of bedtime.
- Try not to eat just before bedtime (indigestion may cause you to lose sleep).
- If possible, shower at night for a final relaxation ritual right before hitting the sack.
- Invest in a comfy sleep mask (even the illumination from a dim alarm clock can prevent full rest).
- My wife uses a white noise machine (actually an app called MyNoise) that keeps me awake sometimes, so it times out after 30 minutes now.
- Pop a couple melatonin pills/gummies (a hormone your body produces to make you "sleepy", but a supplement can safely be used until you learn to fall asleep naturally).
- Try drinking a small amount of a warm (not cold - thermodynamics and stuff...), sugar-free, non-caffeinated drink: milk, chamomile tea, etc.
Remember that a bed is for sleeping in, so break the habit of watching TV in bed (even during the day) to avoid the temptation of wanting to turn it on if you can't sleep.
"I just wanna check my Facebook one more time"... Put the phone on the nightstand (face down).
"I just wanna finish this chapter"... Put the book away.
TURN THE TV OFF!! I cannot stress this enough! Training yourself to fall asleep with the TV off can be hard... I should know - I thought it helped me fall asleep better. The truth is, it is another form of stimulation. Your brain wants to rest and can't because of that 10% (noise or light) that is keeping it up.
It's time to GO TO SLEEP!
We live in a world full of distractions, entertainment, and plenty of things that want our attention. Sleep is your escape. There's plenty of waking hours in the day and there'll be plenty more tomorrow, so rest up!
And on that note, I'm heading upstairs to pass out! Night night, kids. Sleep well! 😴
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1871 kcal
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Fat: 116.26g | Prot: 136.15g | Carbs: 75.54g.
Breakfast: Zoi Greek Yogurt Vanilla Greek Yogurt, Ground Beef (70% Lean / 30% Fat, Patty, Cooked, Pan-Broiled), Sunny Farms Jumbo Egg. Lunch: Now Sports Whey Protein Isolate, Borden Whipping Cream, Coffee (Brewed From Grounds), Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. Dinner: Publix Red Bell Pepper, Halo Top Creamery Lemon Cake Ice Cream, Young Green Onions (Tops Only), Brussels Sprouts (Frozen), Pork (Lean and Fat Eaten). Snacks/Other: Olly Restful Sleep Gummies. more...
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3318 kcal
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Exercise:
Resting - 30 minutes, Housework - 30 minutes, Bus Driving - 5 hours and 45 minutes, Watching TV/Computer - 5 hours, Driving - 2 hours, Walking (moderate) - 5/kph - 45 minutes, Cooking - 15 minutes, Sleeping - 6 hours, Showering - 30 minutes, Standing - 45 minutes, Weight Training (Bodybuilding) - 45 minutes, Yard Work (gardening) - 15 minutes, Sitting - 1 hour. more...
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