The Best Performance Enhancer

Regardless of your goal, better sleep will help. If you want to lose weight, build strength, get better grades, be more alert, be less stressed, more and/or better sleep will help. Don’t think sleep is a big deal? Matthew Walker, author of Why We Sleep, says “the silent sleep loss epidemic is one of the greatest public health crisis we face in the 21st century.”

Walker makes arguments that lack of sleep makes us more vulnerable to caner, Alzheimers, depression, obesity, amongst a host of other medical conditions. It isn’t as easy as getting more sleep either. We need to get better quality sleep, especially if you’re someone who struggles to sleep at all. Use these tips below to upgrade your sleep hygiene and get a restful night of Zs. 

Establish a routine. Go to bed and get up at the same time everyday. Yes, even the weekends. It will help your body get used to the pattern and you’ll start getting sleepy around bedtime and pop out of bed ready to go in the morning.

Keep it cool and dark. Make your room as dark as possible. If light still makes its way in, try using a mask. Walker says optimum sleeping temperature is 65 degrees. 

One hour before your bedtime, shut down the screens. That means no phones in bed! 

Avoid using caffeine after 1pm. If you can drink a cup of coffee at night and still fall asleep, congratulations. It still messes up your sleep cycle even though you think you’re immune to caffeine’s effects. Same goes for alcohol. It blocks your REM dream sleep.

Sleep is the hidden performance booster we all have within our control. Establish a routine and work on building the habit. You’ll be glad you did. 

Justin Miner


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