We want all of our clients to keep track of their numbers so that they know they're making progress. How much more can you squat? How much faster is your 800m run time? These are great benchmarks to track your fitness.
One, even more, important benchmark is the quantity (and quality) of your sleep. Without a strong recovery strategy, those other numbers likely will not improve.
You should know by now that we recommend 8-10 hours of sleep a night in a cool, dark room. We also recommend an evening ritual that will help you unwind from the day and get to sleep sooner and stay asleep through the night. Meditation, breathing exercises, writing a dump list or journaling, doing ROMWOD are all good strategies. Turn off your electronic devices at least one half hour before bed so that the blue light doesn’t interfere with your sleep mechanism.
Not only will good sleep make you feel better the next morning but it is the best way to get stronger and fitter. As Dan John said: “(Sleep) is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered."
You will recover from your workouts and, according to recent studies, you will make better food choices. If you are sleep deprived you are more likely to crave high-sugar processed food.
Do this for two days straight and see if you don’t feel better: Switch off your electronic devices one hour before bed. Read, write in a journal or spend time in conversation with a loved one. Get 8 hours of sleep. That’s it. You’ll automatically be fitter…and happier.