😴 4 Sleep Tips for Masters Athletes
Fit & Fueled Fridays: 04/14/23: #getboldernotolder
This week, I’m focusing on an often-overlooked aspect of peak performance: sleep. As I continue my journey to optimize performance and enhance overall well-being, I’ve curated four essential sleep tips that will help you unlock new levels of success in and out of the gym. Let's prioritize those Zzzs and power up your performance!
Sleep Science Has Spoken
For Masters Athletes, optimizing sleep is essential to ensure peak performance and enhanced recovery.
Here are four specific tips to help you get the most out of your sleep.
Establish a Consistent Sleep Routine:
Your body thrives on consistency. Aim to go to bed and wake up at the same time each day, even on weekends. This helps regulate your internal clock and makes it easier to fall asleep and wake up with an elevated recovery.
Unplug Before Bed:
Electronic screens emit blue light, which can interfere with your body's production of the sleep hormone melatonin. Avoid screens and other stimulating activities for at least an hour before bed to help your mind wind down and prepare for sleep.
Consider Natural Sleep Supplements:
Certain natural sleep supplements, such as GABA, magnesium, tryptophan and L-theanine can promote relaxation and deeper sleep.
*I (Jason) personally use (and highly recommend) Thirdzy every night to cover all of these supplements.
Create a Sleep-Conducive Environment:
Design your bedroom to be a sanctuary for sleep. Keep the room cool (68 degrees), dark, and quiet to facilitate the best possible sleep environment. Consider blackout curtains, a white noise machine, or a fan to help create the ideal atmosphere.
BONUS TIP: Get Natural light within 30 Minutes of Waking Up
Sunlight exposure in the morning helps to reset your circadian rhythm, which is the body's internal clock that regulates the sleep-wake cycle. By getting at least 10 minutes of sunlight in the morning, you signal to your body that it's time to be awake and alert. This exposure to natural light helps regulate melatonin production, making it easier to fall asleep at night and wake up feeling refreshed in the morning.
Finally….
Don't underestimate the power of quality sleep for maximizing your athletic performance and recovery. By focusing on establishing a consistent routine, avoiding screens before bed, using natural sleep supplements, and creating a sleep-friendly environment, you'll set yourself up for success in your athletic journey.
Sweet dreams and happy lifting!
🎥 I Tested Two Bags for 2 Weeks Each
🎥 I Enjoyed These Videos This Week
🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. This week's discussion focuses on the crucial topic of work-life balance for masters athletes. We'll delve into the unique challenges that arise when trying to juggle a demanding career with training and competition. Tune in as we explore strategies for maintaining balance, share personal experiences, and provide practical tips for achieving a healthy training-life balance as a masters athlete.
Pick or Tip of the week:
Jason: Penguin Cooling System - amazing and effective water cooler for the Ice Barrel. Rick: Weighted Vest for Memorial Day Murph
💠Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and PAID coaching (Training, Nutrition, Performance).
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here!
I appreciate you all!!
Jason