Donald 馃悵 Grandy PN

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The Power of Sleep

Struggling with your weight? Feeling bummed out? Sluggish during workouts? Or just sluggish in general? These are common complaints from new 聽Precision Nutrition Clients. And poor diet isn鈥檛 always to blame.

Everything from lucid thinking, to good decision making, to proper digestion, to high performance is heavily dependent on getting good quality sleep.

Unfortunately, more than a third of adults get fewer than 7 hours of sleep each night, the minimum needed to keep your risk of health problems in check.

And that鈥檚 not counting the millions of folks who likely over-estimate how much sleep they鈥檙e getting, or whose sleep quality is poor because of other, seemingly unrelated lifestyle factors.

In this infographic, we unpack early indicators that you鈥檙e not getting enough rest. Then we share exactly how to prep for the best night sleep, starting with when you wake up.


THE POWER OF SLEEP

WHY IT'S SO IMPORTANT, AND HOW TO GET MORE OF IT

If your eating and exercise are on point but you still don't feel or look the way you want,
poor sleep may be to blame. Here's how to make rest a daily priority.

S SIGNS YOUR SLEEP HABITS
AREN’T WORKING FOR YOU

YOUR MIND IS FOGGY

What we expenence and learn gets

cemented to memory whie we sieep.

Interference with thes process causes.
YOU'RE UNHAPPY

© Reduced alertness and concentradon

« Confusion

* mpared pdgement

« Forgetfulness

Whie we sleep, we produce fresh
newrot arsmtters and regulate hormone
production. Interference here Causes

« Impared regulaton of emotions
eghtened stress
ow mood
YOU'RE GETTING  Possbie increase mn risk of depression
SICK ALOT

nflammabon goes uo,

© roresed virabity to ses YOU'RE STRUGGLING
Acute mcrease nk of getting sick WITH YOUR WEIGHT
Poor sleep rs Inked to excess body
fat, as # can

appette regulation
You to feel hungrier
«Lead to mcreased calone mike

Aso, excess body fat can reduce
YOUR WORKOUTS sheep quality
FEEL TOO HARD

Our body uses sheep as an opportunty
10 refresh neurotransmitter levels and
remove energy Sranng metaboltes
Otherwise, we expenence

© Decreased central nervous
System actwty
© Slower reaction time
* Low energy and endurance capaaty
Depressed mood
* Reduced desre 10 exercise

PREPARING FOR A GOOD NIGHT'S SLEEP

As odd as it sounds, your path to high-quality sleep starts in the morning

WAKE AT THE RIGHT TIME

You'l feel bette and more alert f you wake from a ight sleep
stage. f you feel groggy, consider a dewce of 30D that senses
sleep Cycles and rouses you a an opbmal pont

BE AWAKENED BY LICHT

Thes naturally raises cortisol, whech 1s 3 200d thing i the
mormng. The siow rise heips you feel alert and relaxed

GET MOVING RIGHT AWAY

Movement seems to speed the waking process, whereas
hitting snooze mcreases sleep nerba. When &'s Sme to wake
st 1 and put your feet on the floor

FIND THE SUN
(OR A LIGHT THERAPY BOX)

Light exposure sets your dady melatonin (a sleep hormone)
thythm. Thes creases waketuness dung the day and helps
your body gear down at bectme

BE CAREFUL OF ALCOHOL AND CAFFEINE

Consuming cafiemne after 2pm and/or hang more than 12
dnnks in the evening can mterfere with deep sleep.

EXERCISE

Regular exercise helps normakze your body's 24-hour dock.
regulate your hightor fight system, and optimize your hormone
levels. However, be careful with very ntense exercrse later
the evening. ® may make t harder to fall asleep

EAT A SMALL TO MEDIUM DINNER

Toc much food can make harder to tall asieep. A blend of
fanaa processed protens, carbs, and fats can help keep you
sabisbed unti morning. Plus, hawng some slowdgestrg carbs
can make you feel sieepy

LIMIT FLUIDS

Drinking 100 much bawd shortly before bed can result m
froquent waking for bathvoom breaks

CLEAR YOUR MIND

Whatever thoughts are in your head, get them out and
onto paper. Thes preps you for genuine relaxation

CO THE $%#@ TO BED

Stcking 10 a reasonable bedsme teaches your body when to release
calming hormones to help you fall asieep Tp: Dont wast und
adright. Every hour of sleep before 12am is worth two hours after

SLEEP AT LEAST SEVEN HOURS

far less now, that's okay. Just work your way

Most people need 7.9 hours of sieep per ght F you're getting
» slowly. Even
addng 30 minutes can make a beg difference.

TURN OFF ELECTRONICS

Remove your eyes from al dewces at least 30 minutes before bed. Arthicial kght
mterferes with our production of melatormn, wach ensures deep skeep and may help
regulate metaboksm

DE-STRESS

won, and gentle movement (stretching, yoga, walking, sex) Can release
tate camdown chemecals.

TAKE A BATH OR SHOWER

Warm water can help us relax and de-stress. Throw mn some magnesambased epsom
salts, known to help with sleep

CREATE A RELAXING SLEEP AREA

Your bedroom should be quiet, peaceful, relatively organzed, and free o
anuety-nducing clutter. If you ve in an urban area, consider a white nose machine to
drown out City sounds.

SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE

Most people sleep better when t's cool (around 67 FI; others sleep better at a neutral
temperature. Find what works best for yo

MAKE THE ROOM AS DARK AS POSSIBLE

To manmize melatons on, cover your windows and tur your phone face-down
Use 2 modo sensative or drm neght kght to ilumnate mid seep bathroom tps

There you have it: Why sleep is so important, how to tell if you鈥檙e not getting enough, and how to engineer the perfect day for a great night鈥檚 rest.


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.



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Comments
This is an excellent reminder. I love the infographic - simple and straightforward.

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