Alright, let me start this post off by saying that there will be very little objective data included in this post, and what is included I probably won't have references for. That being said, I have noticed a significant difference in how I've been feeling since I moved out of my old apartment on July first, and I contribute that all to sleep.
Since I've moved, I haven't been groggy at all during the days, I am actually waking up refreshed at 4:00 AM, and my training sessions and lifts in particular have been SO much more intense and productive. Why? My nutrition has been exactly the same, but I've been doing a few things differently regarding my sleep. First, I've been leaving my cell phone in another room on silent. I used to sleep with it on my night stand; then I moved it to my dresser; now it's in a completely different room. If you aren't able to prioritize your sleep ahead of one of your friends drunk-dialing you in the middle of the night you have problems. Straight up, flat out, you're screwed up. I rarely call people out for their lifestyle choices, but this is going to change. You need to re-asses your entire life and figure out what is actually important to you. If chronic fatigue and illness, excess weight, and being overstressed are what you want out of life, then please, keep doing what you are doing. But if you actually want to live life, not just be alive and be a slave to Starbucks, then put your stupid cell phone in a different room when you sleep.
Secondly, I've moved my computer from out of my room to in my dining room. This happened more because of lack of space for my desk in my room, but nonetheless, the same theory applies here as with the cell phone.
Third, I got room-darkening shades. My other apartment was right downtown by the John Hancock. I had these HUGE windows in my room that provided a great view during the day, but at night all of light from other buildings would shine in, especially during the weekends. This made it very difficult to get high-quality sleep because my room was always illuminated. If you don't want to pay for the shades, put up an old quilt over your windows. Either way, try to ensure that your room is as close to pitch-black as you can make it when you try to sleep.
Fourth, I started wearing a cPRIME bracelet to bed. I'm not selling these, but if you want to know more about them, Google them and check it out. They help to block the radiation shot off by cell phones, TV's, computers, microwaves, etc. and allow your body to work as if the radiation wasn't there. I'm probably over-simplifying this description, but check them out for yourself.
Finally, I changed my schedule at work so I am now done for the night at 7:00 PM. I did this so I could get home, showered, and in bed by 8:00 PM, leaving me the opportunity for 8 hours of sleep every night. I feel best when I get 9 hours, which I normally do on weekends, but I feel really good when I get 8 during the week. Before, I would work until 8:00 PM and then not be in bed until 9:00 or 9:30. I came to the conclusion that this was bogus, that if I couldn't even give myself the opportunity to get the amount of sleep I need each night it didn't make sense for me to be doing what I do. How could preach to my clients one thing and then act out another? It wasn't sitting well with me, and I was feeling like crap because I wasn't sleeping well. So I said screw it, I'm altering my schedule and if those above me have a problem with it then I will no longer work for them. I cannot try to help other become healthy if I am not working in an environment that will allow me to be healthy, and I'm standing by that.
I know not everybody can choose when they work, but sitting back and accepting your current fate is not the way to go. I talk to my clients all the time about creating a culture of greatness around them. They always whine, "But I have to drink! It's part of my job!" or, "I'm out four nights a week with potential clients; how am I supposed to lose weight while eating that food?" You create a culture of greatness around you; that's how. You let everybody know that this is what you stand for, and you do not waiver from those values. If making a change in your life is important enough to you, you will be able to hold strong. It doesn't mean it will be easy, especially at first, but the longer the precedence is in place that this is how you do things, the easier it will become.
If your exercise and nutrition are on point but you still aren't getting the results you want, sleep is a good place to start looking. You can't out-exercise a bad diet, and you can't out-eat poor sleep. Make a commitment to yourself to sleep with the sun, and feel how amazing real health and living can be.
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
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