|Look at all that restless blue and wake up pink!|
Last week I had my yearly appointment with my endocrinologist and we discussed my sleep and how It wasn't great but no worse than usual. I also told him how some afternoons I'd barely function due to fatigue. I know my poor sleep is affecting all aspects of my life but how do we fix it? We discussed decreasing my thyroid meds but that would have negative impacts on other things so decided not to.
Most people need 7-9 hours of sleep per night and many people say even more for endurance athletes, ugh! Sleep deprivation can increase perceived exertion, decrease recovery and mess with thermoregulation. What can we do...
- Reduce caffeine: Only coffee in the morning, no matter how tired I avoid it after about 10am
- Go to bed at the same time: Yep, between 9 and 9:30 on weeknights and usually by 10 on weekends, we are crazy party animals!
- Avoid sleep medications: I have never taken anything.
- Don't hit snooze! Oops! I am guilty of this and know I need to stop.
- Limit screen time before bed: I could be better, we usually watch TV while relaxing on the couch before heading to bed
- Limit alcohol: I have wine sometimes but not too much.
- Good sleep environment: I think so, but I need a new pillow!
My next training tool will be sleep, I'm hoping with my new work schedule and ability to sleep a little later that it will improve. What are your tricks to good sleep?