I was training a friend of mine the other day and she referred to her fat bits as ‘dirt’.
Made me laugh!
But it’s true.
I’ve put on some ‘dirt’, weight, chub…call it what you want, over the past few weeks.
After losing nearly 18Ibs in the past few months it’s started to creep on.
I can feel it in my clothes.
I can feel it on my joints when I run.
But it happens.
I just have to do something about it.
The first thing I start with isnt exercise believe it or not.
The first thing I start with is SLEEP.
You see if you aren’t getting a straight 6 hours plus, the chances are you’re suffering from sleep deprivation.
You’re body’s tired, you’re tired but you’ve gotten use to feeling that way.
Sure you get up, sink a coffee or two and feel fine.
But we all know what we feel like about 3pm…tired!
That’s the time you crave sugar and the nasty but nice stuff.
You have a coffee.
The thought of training isnt appealing either!
So, what to do about it?
Here’s a few simple tips I follow to make my quality of sleep better.
1. Cut back on caffeine. I know this is obvious, but here’s why.
Caffeine has a 6 hour half life.
That means if you have a coffee at 12, 50% will still be in your body at 6pm.
The geeky explanation for this is that caffeine binds to the adenosine receptors in your brain.
This prevent adenosine binding.
Now adenosine builds up through the day and makes you tired in the evening ready for sleep.
If it can’t bind to the receptors your sleep quality will be poor!
2. Having a bedtime routine is massive!
I head up to bed 9:30-10:30pm.
Don’t watch TV in bed.
Have a hot shower.
Lay in bed with a book.
I can’t usually make it past 2 or 3 pages of my colouring book before I’m sound asleep.
3. Phones and iPads
Most of us now use ipads, smart phones and use them well into the evening.
Me personally, these things make a huge difference to my sleep quality.
On iphones turn on the ‘Night Shift’ setting.
This will cut the bright light that stimulates the back of your eye and wakes you.
If possible, put your phone down at 9:30ish and turn on airplane mode.
4. Getting up to go to the loo.
This is a common thing and breaks your sleep in a BIG way.
Most people think it’s normal and accept it nowadays.
But infact it’s not!
Alcohol usually can trigger this especially in large volumes, if you’re a beer drinker for example.
If going to the loo is breaking your sleep still, a trip to the Drs maybe a good idea.
Frequently going to the loo can be associated with diabetes or prostate problems in men!
Hope the above helps.
Have a great evening and a good night sleep.
Russell ‘zzzzzz’ Pearcy
Russell Pearcy has been working as a health and fitness coach for over 25 years helping men and women who feel tired and washed up get back in shape. Russell has also draws upon his experience as an Ironman triathlete to help coach others through this life changing transformation.