Hi there,
After a brief hiatus (sorry!) welcome back to ‘Hey Coach Darren’ – the biweekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Congrats to this FitTRAC Family member who just got the job of their dreams! After being laid-off during the worst time of the pandemic, then spending the last year at home with her family, this member was happy to report that she landed the job she’d been searching for. But with her new gig came new hours and a rigorous onboarding period that was destroying her sleep:
“Hey Coach Darren, I got the job!
I’m so excited for this new chapter, but it has been a crazy and pretty rough start. My onboarding process has been brutal on my sleep in particular.
The problem is that I am up earlier in the mornings for the commute, and because my training extends until 6-7pm, I have less time at home in the evenings to get family-related stuff taken care of. As a result I’m up later, sleeping less, and I feel like my sleep quality has worsened since I’ve been waking up pretty tired and cranky.
My family has been super supportive, but I know I haven’t been feeling like myself around them, and I hate that. My onboarding period is only for the next month, but I hope sleeping less isn’t the new norm because it has really hurt my daily routine!
Thankfully I’m still consistently exercising thanks to you all. But do you have any tips on how to get more and better sleep?”
Sleep is essential for muscle recovery and repair, hormone balance, mental clarity, and so much more. New responsibilities can often cause major sleep disruptions, and it can be challenging to adjust to new schedules and demands while still prioritizing quality sleep. But like every week, I’m here to help:
- Establish a consistent and healthy bedtime routine – Even if you can’t control when you go to bed, you can control what you do before you go to bed. Establish a consistent routine that helps you wind down and signal to your body that it’s time to sleep. This could include things like taking a warm bath or practicing relaxation techniques like meditation or deep breathing exercises.
Also try to reduce screen time before bed – the blue light emitted by electronic devices like phones and laptops can disrupt our body’s natural sleep cycle by suppressing the production of the sleep hormone, melatonin. Try to avoid screen time for at least an hour before bed. If you must use your phone or laptop, try using blue light blocking glasses or enabling the night shift mode on your devices.
Caffeine and alcohol can both negatively impact sleep quality too, so it’s important to avoid them before bed. Try to limit caffeine intake in the afternoon and avoid alcohol at least a few hours before bedtime. - Create a sleep-friendly environment – Make sure your bedroom is a comfortable and peaceful environment that is conducive to sleep. This means keeping the temperature cool, reducing noise and light levels, and ensuring that your bed and pillows are comfortable and supportive. You can also consider investing in blackout curtains, white noise machines, a light-blocking eye mask or other sleep aids that can help you fall asleep and stay asleep.
- Use technology to your advantage – There are many apps and devices that can help you track your sleep and identify patterns or habits that might be disrupting your sleep. Consider using a sleep tracking app or wearable device that can monitor your sleep cycles, heart rate, and other metrics to help you identify areas for improvement. You can also use apps that provide relaxation exercises or guided meditations to help you wind down and fall asleep more easily.
I hope these tips help you improve the quality and amount of your sleep, even when your work schedule is crazy. Remember, getting enough rest is essential for your overall health and well-being, so don’t sleep on sleep!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
What do you need help with?
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