Have you ever woken up in the morning and felt more tired than when you went to sleep? You’re not alone: It’s estimated that 41 million American workers don’t get enough sleep. Sleep is VITAL to keeping your weight in check and building muscle. Start doing these four things tonight to be your best you tomorrow.
1. E-Curfew 30 minutes before you sleep. Tablets, phones, laptops, televisions and all that stuff are bad before bed. A study by Applied Ergonomics showed that the brightness from iPad screens, when set to the brightest setting, can suppress melatonin by 22% which can fake your body into thinking it’s morning when it’s really night.
2. Eat breakfast in the early AM. People who eat breakfast are smarter and hotter. A study of 6,000 students found that the ones who ate breakfast had better grades and higher graduation rates. Breakfast eaters are also 40% less likely to develop fat around the belly than those you don’t. Eating a protein-and-whole-grain-packed breakfast as close as possible to your wake-up time will keep you alert and focused throughout the day.
3. Cut caffeine after lunch. A poll from Sleep in America stated that 43% of Americans are “very likely” to use coffee to fight afternoon sleepiness. Late afternoon caffeine boosts can last anywhere from 3 to 12 hours and make it tough to fall and stay asleep.
4. Exercise at least 3 hours before sleep. A study done back in 2008-2009 by Oregon State University showed that people who exercised regularly, about 20 minutes of cardio a day, slept better at night than those who didn’t. Just don’t exercise too soon before bed as the rush may disrupt your sleep.
If you start early, you’re awake for longer and get more done than you usually do. What would you do with an extra hour in the day? Tell me in the comments.