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Sleep!

How much sleep are you getting each night? Many of us think we can function on 5-6 hours (or less!) but really we need more like 7-9 hours to have all of our bodily functions working properly! Lack of sleep can disrupt normal hormonal function causing more cortisol to be released when we feel stressed, and can also affect the hormone ghrelin which controls our appetite. Do you ever notice that you feel hungrier when you didn't get a great night of sleep the night before? That's why!

Some sleep hygiene tips:

  • Sleep in a completely dark room - no lights from tv, cell phones, or from outside your window. Buy black out curtains, and leave devices out of your bedroom.
  • Use amber glasses/blue blocking lenses. Blue light from devices and light bulbs can disrupt your circadian rhythm, so if you are watching tv or looking at your laptop before bed, put these glasses on to block out the harmful blue light.
  • Use dimming apps on your laptop, phone, and even lights in your house. Have them naturally dim your screens as the sun goes down.
  • Sleep in a cool room. Most people will sleep best if the room is below 70 degrees. I know that isn't always possible, especially when it is 90+ outside, but try to make the room cooler.
  • Take an epsom salt bath before bed. The magnesium helps relax your muscles, and is great for recovery!
  • Try reading a book instead of looking at devices for at least 30 minutes before bed time.
  • Get exposed to as much sunlight as possible during the day. This will help sync up your natural circadian rhythm.

Wednesday's Training:

5 Rounds for time:

400m Run

50ft. DB Front Rack Lunges (50/35)

15 C2B Pull-Ups

Goal: Consistent rounds, short rests between sets