The Most Underrated Recovery Tool: Sleep
Sleep is often neglected, but it can improve fitness more than anything else. This blog provides 10 tips to guarantee a good night's sleep, including getting outside in the morning for 5-30 minutes and delaying caffeine consumption.
Jeremy Singh
Overweight Dad turned 6-time ultramarathoner. Building my brand to help you run farther (and feel better) than you ever did before. Running and strength guide.
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The most underrated recovery tool:
— Jeremy Singh (@singhcredible) June 8, 2023
Sleep.
Most people neglect it. But nothing will improve your fitness more.
Here are 10 tips guaranteed to give you a good night's sleep (immediately): pic.twitter.com/iNB388BYAp -
☀️ Morning Sunlight
— Jeremy Singh (@singhcredible) June 8, 2023
Get outside first thing in the morning for 5-30 minutes (depending on cloudiness)
• No sunglasses
• Contacts/glasses ok
• Don't look directly at the sun
Sunlight indirectly in your eyes starts a 12-14 hour clock for melatonin release (aiding sleep). pic.twitter.com/mvOgb0ACwB -
☕️ Delay Caffeine
— Jeremy Singh (@singhcredible) June 8, 2023
Adenosine promotes sleepiness.
Caffeine blocks the adenosine receptor but doesn't clear it from the system.
Instead, use light and movement after waking to clear adenosine first.
Then have your caffeine (1-2 hours after waking) to avoid an afternoon crash. pic.twitter.com/LNMbwqFHNW -
🏃 Exercise
— Jeremy Singh (@singhcredible) June 8, 2023
Move your body during the day so you’ll be still at night.
• Run
• Walk
• Swim
• Bicycle
• Lift weights
• Play sports
Just move. Everyday.
Vary duration and intensity to ensure you recover well, but you will because you’ll be getting good sleep. pic.twitter.com/ilTWi2KyOT -
☀️ Afternoon Sunlight
— Jeremy Singh (@singhcredible) June 8, 2023
Sunlight late in the day keeps your melatonin response appropriate.
Dim lights and keep them at eye level or below (if possible).
Turn off screens 1+ hour before bed.
Avoid light late at night to dodge the signal that you should be awake. pic.twitter.com/OYCP7tLm4H -
🍝 Carbs at Dinner
— Jeremy Singh (@singhcredible) June 8, 2023
Food early in the day should have fewer carbs (unless you worked out hard).
Have a higher ratio of starchy carbs at dinner (within 4 hours of bedtime) to increase serotonin levels — which helps you fall asleep faster.
Limit alcohol as it destroys sleep. pic.twitter.com/6EgQ4ClfbL -
🚿 Evening Heat Exposure
— Jeremy Singh (@singhcredible) June 8, 2023
Take a:
• Sauna
• Hot bath
• Hot shower
The heat (late in the day) causes your body to cool itself off faster, aiding the transition to sleep. pic.twitter.com/3kkItQjzLN -
💊 Supplements
— Jeremy Singh (@singhcredible) June 8, 2023
Supplements
Check with your doctor before taking supplements.
Before bed take:
• Apigenin
• Theanine
• Magnesium
Avoid prescription meds unless necessary and taken under the care of your doctor. pic.twitter.com/J55szHZmPO -
✍️ Journal Brain Dump
— Jeremy Singh (@singhcredible) June 8, 2023
Keep a pen and paper next to your bed.
Spend 5 minutes journaling.
Ask yourself what are you:
• Thinking about?
• Worrying about?
• Planning for tomorrow?
Brain dumping onto the page helps you "turn off your brain" and get to sleep. pic.twitter.com/rUR1AC92zf -
📚 Read a Physical Book
— Jeremy Singh (@singhcredible) June 8, 2023
Reading helps turn off your own thoughts so that you can relax and reduce anxiety.
But it does require focused attention, which can help tire to the mind and aid the transition to sleep.
Read a physical book to relax your body and calm your mind. pic.twitter.com/uvadakMglX -
🧘 Breathwork / Yoga Nidra
— Jeremy Singh (@singhcredible) June 8, 2023
The physiological sigh:
• Deep inhale through the nose
• Secondary small inhale
• Extended exhale
This offloads CO2 calming you.
Yoga Nidra prevents excessive thought so you can fall asleep.
Both work if you wake up in the middle of the night. pic.twitter.com/YagbBCjNvI -
That's it! Thanks for reading my thread.
— Jeremy Singh (@singhcredible) June 8, 2023
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