Sleep: it’s how we spend roughly one-third of our lives. According to the Centers for Disease Control and Prevention (CDC), it’s recommended that adults (18+) get roughly 7 hours of sleep per night. However, more than one-third of all American adults report getting less than that.
Not to beat anasleep马，但由于许多原因，睡眠很重要，especially if you’re exercising。
“Sleep helps the body repair and recover, and the immune system is no exception,” saysShana Verstegen，TRX大师培训师。这并不是全部。“足够的睡眠可以改善情绪，降低血压，炎症，体重增加和与这些危险因素相关的疾病，例如抑郁症，糖尿病和心脏病。”
哇。什么 *不能 *睡觉？
With that, let’s talk about the top five science-backed ways to improve your sleeping habits.
1. NAPS ARE YOUR FRIEND
“我的恢复日常工作有三个主食：早晨的光线，积极的恢复或骑自行车30分钟，一个25分钟的午睡下午，在睡前6级的Normatec恢复靴子45分钟内。大多数人认为“休息日”的意思是“什么都不做”，但这是一个从过去的培训中恢复并为将来的培训做准备的机会。”杰森·莱比格（Jason Loebig），耐克教练和联合创始人生活更好的合作社。“我还花时间花时间培训并用它来为本周的其余锻炼做准备。”
Kathleen Maddison, PhD, a research fellow at the Center for Sleep Science at the University of Western Australia is also a believer in the power of naps; their ability to help you catch up on sleep after the occasional late night, overcome fatigue from jet lag or deal with natural mid-afternoon dips in energy.
“The most obvious indicator that you need a nap is if you feel sleepy and are starting to doze off,” says Maddison.
But remember, everything in moderation.根据睡眠基础, a good amount of sleep for a nap is 20-30 minutes. If you sleep too much during a nap, it could cut into your sleep that night. Hot tip: if you’re worried about oversleeping on your naps, set a quick alarm.
2.消除所有分散注意力
Intrusive thoughts, late night emails, the kids’ homework you couldn’t figure out. Distractions are a major hindrance to falling asleep.
Dimming the lights, turning down the temperature and blocking out noise to create the ideal sleep environment are all great ideas, says Maddison.
For those sensitive to temperature, sweating in your sleep can also be a huge distraction. Hot tip:Cozy Earth产品通过道德采购的材料提供温度调节和豪华。他们的温度调节和湿芯面料使您一年四季保持凉爽。
你也可以合并meditation and mindfulness。This is one of the most researched ways to reduce your stress, which can go a long way recovery-wise. “Disconnect for at least 10 minutes a day and empower yourself with better perspective,” saysBrian Nguyen，基本强的首席执行官。“如果您是新秀，我建议从指导的冥想练习开始。”
3.策划您最好的睡眠环境
这并不一定意味着您需要喜马拉雅盐灯或投资拖鞋（尽管不会受到伤害）。这一切都始于简单地睡在自己的床上，而不是您的客厅或饭厅椅子。
然后，这是关于检查使您放心的原因。
例如，舒适的地球提供无与伦比的睡眠和休闲。创造世界上最柔软，最高品质的床上用品，休闲服和家居用品。
如果您对声音敏感，则还可以考虑面罩或白噪声应用程序或耳机。策划良好的睡眠环境不必重做您的卧室；这是关于小事。
Plus, it helps create new healthy habits and routines that work toward improving your recovery. “A solid recovery routine will help you become faster, stronger and help you perform better because — bottom line — you’ll have less pain,” says Nguyen.
4. USE YOUR BED FOR SLEEPING ONLY
This one is huge. “Since so many of us are working from home, it’s really easy to snuggle up in bed during the day, but this can create sleep difficulties,” says生姜霍顿，有执照的社会工作者。“同样，如果您醒了20分钟以上，请离开床。找到一项低调的活动，直到您感觉到嗜睡的迹象，然后回到床上。”
So, using your bed only for sleep (not for reading, gaming, catching up on emails, or watching TV) is probably the most important thing you can do to boost your sleep time.
毕竟，如果增加睡眠时间意味着更好的康复，请考虑改善康复的好处。Nguyen解释说：“恢复会减少炎症，压力源和补偿，这使您感觉更好。”“如果您感觉好多了，那么您的动作更好，最终，移动更多。”
5.更深入的睡眠
得到足够的深度睡眠—not just sleep overall—is key to helping with workout recovery. Most people need 7–9 hours of overall sleep per night, though individual sleep needs vary. And within that time, 25 percent of your sleep is spent in deep sleep.
“减少总睡眠通常会影响总睡眠，尤其是晚于正常睡眠，”Dr. W. Christopher Winter，夏洛茨维尔神经病学和睡眠医学总裁。温特博士说：“深度睡眠对于运动恢复至关重要。”“我们通常会在深度睡眠期间制作生长激素，因此，如果您没有足够的深度睡眠，那么您就不会生长激素。如果您没有足够的时间，您可能会发现从田径运动中恢复更加困难。”
那么，要使更好的深度睡眠需要什么？
睡觉前削减酒精和/或咖啡因，吃低糖的食物是一个好地方。如果您确实有睡前小吃，请尝试与蛋白质和脂肪保持平衡的小零食。
At the end of the day, trying to implement a completely new recovery routine all at once can be daunting. “Take it one thing at a time, beginning with adequate sleep,” says Verstegen. “Spend at least one week focusing on going to bed and getting up at the same time, achieving at least 7–9 hours of sleep.”
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