How do you get into a healthy habit like regularly working out? At Fit Republic, we believe it doesn’t start with the mats, but the mattresses.
Picture this: you’re in bed, comfortably snoozing under the covers, when you hear the shrill sound of your cell phone’s alarm. You drowsily check the time; you know you need to get going, but you’re dreading your busy schedule for the day, so you think you can afford five more minutes of sleep before you start. You hit the snooze button, catch those extra Zs...and then have to hastily rush through your morning, potentially neglecting breakfast, forgetting important work materials, and wind up getting to the end of your day too tired to hit the gym or do anything aside from eating and sleeping. Sound familiar?
If it does, you're not alone. According to a study by the Withings Institute, over half of Americans struggle in their morning routine and hit the snooze button at least once. That's not good for your state of fitness; maintaining a healthy sleep schedule will provide innumerable benefits. According to the US Department of Health and Human Services, getting the recommended 7-8 hours of sleep each night reduces your risk of acquiring many health issues: heart and kidney diseases, obesity, diabetes, stroke, and even mental health issues like depression and anxiety.
The important question now is how does one actually improve their sleep?
There are plenty of guides available online that offer many options, but it can be tough to figure out which ones will work best for you. The consensus among us at Fit Republic, though, is that improving your dietary and fitness practices are the quickest ways to get the best sleep. So what does that entail? Here's the three tips that we think work best:
Less Late Night Snacking: Cutting back on snacks between meals is generally good advice for losing weight, but especially good when talking about sleep. You tend to eat more food later in the evening, affecting your blood pressure and metabolism, along with adding more calories and more pounds. If you get the munchies after dinner, be sure to eat a little more fiber and protein for a fuller stomach and an earlier bedtime!
More Early Workouts: Turns out that next to breakfast, a workout is the most important part of your day. While there are advantages to working out at different times of day, the sleep advantage goes to morning workouts, according to the National Sleep Foundation. Starting out with an accelerated heart rate sets a good pace for the day that optimizes your body’s natural rhythms and helps you end your day with solid sleep.
Regular Routines: The human body functions like a train station; if the trains don't stick to a regular schedule, then the station doesn't work well. Likewise, if you don't stick to regular times for eating, workouts and sleeping, it can throw your body off and affect how well you sleep and feel, according to a study published in The Lancet Journal. Stick to a consistent schedule each day, and your body will pick it up and be better able to keep your health consistent!
While those are the three most common responses, our trainers and members all have their own practices that might be better for you. Why not pick up a free day pass and visit your local Fit Republic Club to chat and learn more? Or maybe you have a few ideas of your own. If so, feel free to leave a comment with what works for you. We are a republic, after all, and your voice matters!
Be sure to check our next post in January, and keep up your pace, constitutional constituency!