When we go to bed at night, we really shouldn’t wake up during the night.
No pee breaks.
No waking up hungry.
Nada. We should be dead to the world once that head hits the pillow.
And obviously excuse squirming children. Wiggly pets. Hot flashes as we age. Or just the rookie mistake of chugging too much liquid/alcohol right before bed.
But if we’re chronically waking up and dealing with disrupted sleep - we might be:
• Training too much, too hard
• Drinking too much caffeine
• Not consistently eating enough calories
• Not timing out food well or might need to explore different macro goal allotments
• Experiencing blood sugar issues
• Dealing with underlying thyroid issues
• Dealing with cortisol / adrenal issues
• Dealing with sex hormone imbalances
• Experiencing vitamin/mineral deficiencies
Some easy adjustments to improve sleep quality might include:
• Getting plenty of sunlight & supplementing additional Vit D, if labs show deficiency. Magnesium deficiency is common, too
• Reducing/minimizing caffeine intake
• Dialing back on exercise intensity & frequency
• Taking more rest days from the gym
• Managing & addressing stress through activities like meditation/journaling
• Eating at maintenance calories (sleep quality is often one of the first things to go during a diet phase)
• Eating quality, well-rounded meals high in veggies & fiber to help regulate blood sugar
• Investing in a quality mattress
• Supporting the body with adaptogens like ashwagandha, rhodiola, etc
And don’t be shy to look into bloodwork to check hormone/adrenal health, if things still don’t seem right “despite doing all the right things”.
Calling all readers: Tag your friends. Was any of this eye-opening to you? Are you currently dealing with super disrupted sleep?
Drop it in the comments ⬇️⬇️