Donald 馃悵 Grandy PN

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The Power of Sleep

The Power of Sleep

Struggling with your weight? Feeling bummed out? Sluggish during workouts? Or just sluggish in general? These are common complaints from new 聽Precision Nutrition Clients. And poor diet isn鈥檛 always to blame.

Everything from lucid thinking, to good decision making, to proper digestion, to high performance is heavily dependent on getting good quality sleep.

Unfortunately, more than a third of adults get fewer than 7 hours of sleep each night, the minimum needed to keep your risk of health problems in check.

And that鈥檚 not counting the millions of folks who likely over-estimate how much sleep they鈥檙e getting, or whose sleep quality is poor because of other, seemingly unrelated lifestyle factors.

In this infographic, we unpack early indicators that you鈥檙e not getting enough rest. Then we share exactly how to prep for the best night sleep, starting with when you wake up.


THE POWER OF SLEEP WHY IT'S SO IMPORTANT, AND HOW TO GET MORE OF IT If your eating and exercise are on point but you still don't feel or look the way you want, poor sleep may be to blame. Here's how to make rest a daily priority. S SIGNS YOUR SLEEP HABITS AREN’T WORKING FOR YOU YOUR MIND IS FOGGY What we expenence and learn gets cemented to memory whie we sieep. Interference with thes process causes. YOU'RE UNHAPPY © Reduced alertness and concentradon « Confusion * mpared pdgement « Forgetfulness Whie we sleep, we produce fresh newrot arsmtters and regulate hormone production. Interference here Causes « Impared regulaton of emotions eghtened stress ow mood YOU'RE GETTING Possbie increase mn risk of depression SICK ALOT nflammabon goes uo, © roresed virabity to ses YOU'RE STRUGGLING Acute mcrease nk of getting sick WITH YOUR WEIGHT Poor sleep rs Inked to excess body fat, as # can appette regulation You to feel hungrier «Lead to mcreased calone mike Aso, excess body fat can reduce YOUR WORKOUTS sheep quality FEEL TOO HARD Our body uses sheep as an opportunty 10 refresh neurotransmitter levels and remove energy Sranng metaboltes Otherwise, we expenence © Decreased central nervous System actwty © Slower reaction time * Low energy and endurance capaaty Depressed mood * Reduced desre 10 exercise PREPARING FOR A GOOD NIGHT'S SLEEP As odd as it sounds, your path to high-quality sleep starts in the morning WAKE AT THE RIGHT TIME You'l feel bette and more alert f you wake from a ight sleep stage. f you feel groggy, consider a dewce of 30D that senses sleep Cycles and rouses you a an opbmal pont BE AWAKENED BY LICHT Thes naturally raises cortisol, whech 1s 3 200d thing i the mormng. The siow rise heips you feel alert and relaxed GET MOVING RIGHT AWAY Movement seems to speed the waking process, whereas hitting snooze mcreases sleep nerba. When &'s Sme to wake st 1 and put your feet on the floor FIND THE SUN (OR A LIGHT THERAPY BOX) Light exposure sets your dady melatonin (a sleep hormone) thythm. Thes creases waketuness dung the day and helps your body gear down at bectme BE CAREFUL OF ALCOHOL AND CAFFEINE Consuming cafiemne after 2pm and/or hang more than 12 dnnks in the evening can mterfere with deep sleep. EXERCISE Regular exercise helps normakze your body's 24-hour dock. regulate your hightor fight system, and optimize your hormone levels. However, be careful with very ntense exercrse later the evening. ® may make t harder to fall asleep EAT A SMALL TO MEDIUM DINNER Toc much food can make harder to tall asieep. A blend of fanaa processed protens, carbs, and fats can help keep you sabisbed unti morning. Plus, hawng some slowdgestrg carbs can make you feel sieepy LIMIT FLUIDS Drinking 100 much bawd shortly before bed can result m froquent waking for bathvoom breaks CLEAR YOUR MIND Whatever thoughts are in your head, get them out and onto paper. Thes preps you for genuine relaxation CO THE $%#@ TO BED Stcking 10 a reasonable bedsme teaches your body when to release calming hormones to help you fall asieep Tp: Dont wast und adright. Every hour of sleep before 12am is worth two hours after SLEEP AT LEAST SEVEN HOURS far less now, that's okay. Just work your way Most people need 7.9 hours of sieep per ght F you're getting » slowly. Even addng 30 minutes can make a beg difference. TURN OFF ELECTRONICS Remove your eyes from al dewces at least 30 minutes before bed. Arthicial kght mterferes with our production of melatormn, wach ensures deep skeep and may help regulate metaboksm DE-STRESS won, and gentle movement (stretching, yoga, walking, sex) Can release tate camdown chemecals. TAKE A BATH OR SHOWER Warm water can help us relax and de-stress. Throw mn some magnesambased epsom salts, known to help with sleep CREATE A RELAXING SLEEP AREA Your bedroom should be quiet, peaceful, relatively organzed, and free o anuety-nducing clutter. If you ve in an urban area, consider a white nose machine to drown out City sounds. SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE Most people sleep better when t's cool (around 67 FI; others sleep better at a neutral temperature. Find what works best for yo MAKE THE ROOM AS DARK AS POSSIBLE To manmize melatons on, cover your windows and tur your phone face-down Use 2 modo sensative or drm neght kght to ilumnate mid seep bathroom tps

There you have it: Why sleep is so important, how to tell if you鈥檙e not getting enough, and how to engineer the perfect day for a great night鈥檚 rest.


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.



#Sleep #Precision Nutrition Clients #Power #Donald Grandy #Thes
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