Do you have a nightly wind down routine? If you feel like you’ve been working hard and not seeing the results you want, a nightly wind down might be what you’re missing. When chasing fitness goals, most people focus on working out and dieting harder. However, the positive adaptations you’re looking for happen while RECOVERING from the hard work. In order to optimize your results and stay healthy in the process, you need to RECOVER just as HARD as you train.
Poor sleep can seriously hinder your recovery. Sleep deprivation can hurt your mental and physical performance, encourage fat gain, decrease muscle growth, and increase joint inflammation and pain, just to name a few things. An otherwise manageable stress level can become detrimental to your health and performance if you’re not getting enough quality sleep.
For most people, “winding down” at night means scrolling through their phones while watching tv. The blue light from these electronics is the same spectrum of light that comes from the sun, so when it hits your eyes and skin it tells your brain it’s time to be awake, so your body starts releasing all of the wakeful daytime hormones which in turn makes it harder for you to get a restful night of sleep.
Try to find some new ways to wind down that don’t include screen time. A few of my favorite wind down activities include turning on the fire, having a cup of Natural Calm magnesium tea, foam rolling, reading a book, and journaling 3 things I’m grateful for from the day. Your routine can be unique to you. The key is that it helps you wind down and is something you do consistently.