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Cheap, simple & effective, hereโ€™s the secret to better health and performance...

โžก๏ธ SLEEP!

๐Ÿ’ฅ Did you know? Routinely getting less than 6-7 hours of sleep per night doubles your risk of cancer, impairs your immune system, disrupts your hormones, and puts you at higher risk of underperformance & injury?

โ˜๐ŸปSleep matters! Not just quantity, focus on the quality of sleep to reap the health and performance benefits.

๐Ÿ˜ด Stick to a schedule; go to bed and wake up at the same time each day of the week (you cannot make up for missed sleep by sleeping in on weekends)

๐Ÿƒ๐Ÿปโ€โ™€๏ธAvoid exercise too close to bedtime; complete training 2-3 hours prior to bed to allow core temperature to drop

โ˜•๏ธ Monitor caffeine intake and timing; caffeine can take as long as 8 hours to leave your system

๐ŸทAvoid alcohol; drinks rob you of deep sleep and you tend to wake up in middle of night when alcohol wears off

๐Ÿ” Avoid large meals and excess fluids; heavy foods may cause indigestion and extra fluids lead to night wakening

๐Ÿ˜ด No naps after 3 pm; late naps make it harder to fall asleep

๐Ÿ› Take a warm bath before bed; the drop in core temperature after a bath helps induce sleepiness

๐Ÿ˜Ž Dark and gadget-free; any light - from clocks, lamps or even reading on an iPad disrupts sleep quality

๐Ÿฅถ Keep it cold; ideal sleeping temperature is 65 degrees

โ˜€๏ธ Get some sun; wake up to the sun if possible and get at least 30 minutes of daily sun exposure each morning

๐Ÿฅบ Donโ€™t stay in bed awake; if you find yourself unable to fall asleep after 20 minutes then get up and do a relaxing activity until you feel sleepy

๐Ÿ“ธ: 
@emilythefry taking a well deserved nap after crushing it at IM Arizona last fall! We love this pic! ๐Ÿ• ๐Ÿ˜ด

๐Ÿ“ by 
@liz.waterstraat (inspired by โ€˜Why We Sleepโ€™ by Matthew Walker)