Pimp Your Sleep

“Want to lose muscle and gain fat? Don’t sleep!”


When it comes to having fitness or body composition goals, a lot of the population is guilty of worrying about “the dollar bills”, and ignoring the “the hundred dollar bills.” Adequate sleep is one of the most potent and underutilized advantages out there, and ironically it doesn’t cost a single dime.


Did you know chronically living in a sleep deficit impairs your cognitive and immune function, causes food cravings, increases inflammation in the body, impairs the gut, and impairs our tolerance for carbohydrates? Ideally, we should be sleeping 8-10 hours each night.

How to Sleep Like a Champ:

  • Invest in a good mattress - if you’ve had the same mattress for over a decade, you might be overdue to replace your mattress: :)

  • Reduce caffeine intake and try to cut off caffeine consumption no later than 12pm

  • Get exposure to  natural sunlight during the day, even if it’s just a few minutes out in the sun.

  • Blue light from electronics blocks melatonin production in the body. NO electronics 2 hours before bed. Utilize the “night mode” on cell phones and download f.lux on computers and laptops to change the screen color late at night.

  • Stuck working on your computer late at night for work? Rock a pair of “blue blocking” glasses. Felix Gray makes some nice ones!

  • Make sure your bedroom is cool and dark - Turn down the thermostat at night, use “blackout” curtains, or rock a sleep mask.

  • Keep the house silent at bedtime. NO running appliances, tv noise, etc.

  • Download “Sleep Cycle” - it’s an app that will record how much you toss and turn in the night and gradually wake you in the morning when it detects that you’re in the lightest phase of sleep.

A good rule of thumb? 7 hours of sleep or you don’t get to train! 😱

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