Sleep has to be a priority if you want to help your body grow both in and out of the weight room. Your body has its largest surge of growth hormone during the middle of the night, so it’s no wonder that this is when most of the internal repairs begin after your tough training sessions. If you neglect this aspect of recovery, your lifts AND life will suffer.
Hack #1 – Unplug From Electronics an Hour Prior to Bed
When you use a computer, iPhone, tablet or watch TV, the high energy light that is emitted triggers your brain to stop producing melatonin. (OcusFocus/iStock)
Stop using your phone, TV, and computer about an hour before bed and stick to reading instead.
“Mike, seriously? That’s impossible, no one can do that.”
I had many conversations with folks regarding their sleeping habits and this is typically their first response. I know, it’s tough; we live in a culture immersed in electronics and video screens, but just hear me out on this one.
As the sun begins to set and the day winds down, there is a small structure in your brain known as your pineal gland, which begins to secrete melatonin. Melatonin is one of the key components that helps to regulate sleep/wake cycles and circadian rhythms.
However, melatonin is only produced in the absence of light stimuli. But not just any light, specifically blue photons, which have a low wavelength but very high energy. Your typical incandescent light bulb emits an dull orange glow with a high wavelength and very low energy; as such, this won’t disrupt melatonin secretion and you’re still able to fall asleep rather easily.
When you use a computer, iPhone, tablet or watch TV, the high energy light that is emitted triggers your brain to stop producing melatonin. Your sleep/wake cycles become disrupted, and you remain in a state of alert wakefulness.
Ever wonder why it’s tough to fall asleep after watching a movie or texting your friend late at the night? Well now you know, it’s all about the wavelength of light emitted from different devices you’re using.
“But what if I HAVE to use my computer? I’m a student, I need to study, work on projects, or write papers.”
For those who absolutely must use their computers later into the evening, I recommend the program FLUX. This actually changes the wavelength of light emitted from your screen as the day goes on. I’ve been using it for over a 2 years now and it is fantastic, you don’t even notice the color change and it’s very easy on the eyes. There’s also no issue with visibility.
My sleep has been better than ever despite using my computer late into the evening. Also, there are cell phone versions of the same program for android users known as LUX and TWILIGHT.
Hack #2 – Establish a Nightly Ritual to Help You Relax
Take a cool shower. Ideally, you want a lower body temperature before sleep so I typically don’t advise hot showers.
Our bodies love routines. It’s important to get in the habit of learning how to clear your mind and relax before bed. Here are a few ideas to get you on the right track:
- Foam roll for 10-15 minutes.
- Stretch. Lats, quads, adductors, pecs. Each of these muscles are some of the most common trouble spots for folks.
- Take a cool shower. Ideally, you want a lower body temperature before sleep so I typically don’t advise hot showers.
- Read. Something light that won’t stimulate your central nervous system and hype you up.
- Perform a “brain dump.” Write down everything – to do lists, ideas, worries, inspiration – all of it, just get it off your mind and onto paper.
- Utilize diaphragmatic breathing. See the 2 YouTube videos below.
Quadruped Breathing
90/90 Breathing
Whatever routine you use, stick to it every day but don’t be afraid to try and incorporate new elements which might further enhance your sleep quality.
Hack #3 – Go to Bed and Wake Up at the Same Time Every Day
This one is tough. Most folks love sleeping in on the weekends, trying to “catch up” on all the sleep debt that accumulated during the week.
But as I mentioned before, the body loves routines. Circadian rhythms are meant to occur in a cyclical fashion. Ever wonder why you wake up at 6:30 on a Saturday morning even though you don’t have work and didn’t set an alarm? Your body has an internal clock that is already set even without any conscious thought – work with it, not against it.
Hack #4 – Make Your Room as Dark as Humanly Possible
(Jean-Sebastien Evrard/AFP/Getty Images)Given our current culture, it’s tough to get away from lights these days. As I’ve already discussed, they won’t disrupt melatonin secretion by any large amount, but they can keep you awake or interrupt your REM cycle.
As such, it might be worth your while to try out some blackout curtains or a sleeping mask. Turn your cell phone upside down and flip around your alarm clock. Make sure that if it emits light, you try to block it out. Make your bedroom as dark as possible.
Lately, with the weather turning colder, I’ve been sleeping with a knit cap. It’s kills two birds with one stone: I can pull it over my eyes to block out any light and it helps keep my head and ears warm while I sleep.
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