4 Keys to Fitness Success: 1 Sleep

When we miss our goal, weight loss, strength gain, etc., it comes down to four areas we need to hit consistently. Getting results is simple in theory and hard in practice. 

The four areas are not a secret or a simple life hack; they are what you have been told all along. Get consistent sleep, stay hydrated, eat a balanced diet, and be active. 

Unfortunately, life is not lived in a vacuum, and you have many different agendas vying for your attention. In addition, you have emotions and all these other little things mudding the waters of motivation.

Looking at the list, you will notice that only one of the four is a physical energy exertion; the other three are in the category of recovery or energy replenishment. Recovery is more important than exercise; we like exercise because it makes us feel like we are doing something but the best bang for our buck time-wise is found in (sleep, water intake, and diet).

All four keys are essential, but we spend too much focus on the exercise and way too little focus on the recovery and what fuels our exercises and motivation. 

Sleep 

We all know we need more of it. The standard is 8 hours of sleep each night; there is no “I work just fine on 5 or 6” if you think this, you are sleep-deprived and not thinking straight. 

That being said, life can be crazy. Add a child into your life, and getting 8 hours is almost impossible, but that doesn’t mean we don’t try. 

Sleep helps decrease stress, increases our energy, and helps with motivation and overall attitudes. 

There are many choices in wearable technology’s out there to track your sleep quality (Apple Watch, Fitbit, Ouara Ring, etc.). If you have access to it, do it. What you track gets done and lets you know what changes make a difference. 

How to get more sleep?  

• Make it a priority.  
• Consistency is more important. Meaning consistently going to bed at 10 pm and waking at 6 am, regardless of weekday vs. weekend. Like babies do well with a consistent sleep schedule, so do you. 
• Take 15 to 20 min naps when you can. Taking this time will leave you more productive and focused afterward. 
• Limite Screen time and caffeine before bed 
• Limit fluids 30 min before bed. 

The Challenge 

For one week, focus on consistent bedtime and wake time. Don’t worry about how many hours of sleep; hyper-focus on this one area and see how you feel. 

Your Fitness Sherpa,