The Most Important Recovery Technique is…
SLEEP! Yes, you have probably heard it before, and some may take it seriously. But many people do not pay enough attention to getting quality sleep. It is by far the most important recovery factor when it comes to building muscle, losing fat, and healing from injuries or surgery.
Even when people are aware of the importance of getting adequate sleep, many still can’t seem to actually get the sleep they know they need. Most adults need 7-9 hours of good quality sleep per 24 hours, and more might be needed if a person is recovering from an injury or working out intensely. So how can you improve your sleep if you feel like your current routine is not quite hitting the mark? Here are a few things to try:
- Be consistent with bedtime and waking up time. Our bodies love routine, so if we train our bodies to expect consistent bedtimes and rising times, we are more likely to get quality rest. For example, plan to go to bed between 9-10pm each night and get up between 5-6am every morning. Try not to deviate from the timeframe by more than one hour, even on the weekends.
- Create a bedtime routine, even if it’s a short one. Again, the body loves routine and will be able to get to sleep more quickly if it knows it’s time to wind down. Avoid screens of any kind 30-60 minutes before bed, perhaps take a warm shower or bath, do some gentle stretches or breathwork, read something calming and uplifting, turn the lights down low, listen to some soft music. The important thing is to pick a few calming activities and repeat them every night.
- Don’t get up and don’t reach for your phone if you wake up and can’t get back to sleep. Most have us have woken in the middle of the night and struggled to get back to sleep, often because the mind is racing. Getting up, turning on lights, scrolling, or watching TV signals to the body that it’s time to get up, and going back to sleep will be difficult, if not impossible. The next time this happens, try to lie very still with your eyes closed. Scan each area of your body, seeing if you can relax each area, slowly and methodically. Regulate your breath by doing a simple inhale and exhale to a count. If your mind refuses to stop ruminating, try keeping a pen and paper on your nightstand so that you can switch on a lamp, jot down a few things that you want to remember or address when you get up, and then shut the light off and lie back down. Focus your mind on counting as you breathe in and out.
- Avoid alcohol, caffeine, and intense movies, shows, or books before bed. Also avoid eating or exercising too close to bedtime. Save conversations that might lead to an argument until the following day. All of these factors can contribute to a restless night.
While it can be challenging to get a great night’s sleep every night, we can certainly work to improve our sleep hygiene so that the majority of our nights are restful and rejuvenating. Many people reach a plateau with their fitness goals, and they might not see how that relates to sleep and recovery. However, getting adequate sleep can be life changing for people, especially when it comes to building muscle and losing body fat. So work on improving your sleep habits – starting tonight!
Nicole Topakas, Registered Yoga Teacher