Lack of quality sleep is becoming more and more of an epidemic. While working with our members in the AWC it is one of the top problems we hear that prevents one from better results in the gym.

Sleeping issues can become a serious health concern and you should consult with your doctor if this issue is chronic. Keeping that in mind, here is a brief list of things you can do to try to increase your personal sleeping habits.

  • Avoid caffeine later in the day. Caffeine is a stimulant and its effects can last several hours after consumption. Don’t let these affects potentially affect your sleep quality.
  • Build a habit to wake up the same time every day. Set your body’s internal clock to maximize sleep quality. It may take a few weeks but is extremely helpful.
  • Sleep in cool temperatures. The ideal room temperature for a good night sleep is 15-19 degrees Celsius. A room that is too cold or too warm will affect your sleep quality.
  • Minimize light exposure especially from electronics in the hours leading up to your bedtime. Light exposure especially that known as “blue light” from electronic sources can throw off your circadian rhythm and lower your quality of sleep.
  • Avoid late night foods, especially those high in sugar. A spike in blood sugar can keep you from feeling sleepy and take away from your sleep time.
  • Don’t skip exercise just because you are tired. Just like natural light exposure during the day, make exercise a part of your daily routine. In addition to all the other benefits of exercise it will make your body crave sleep for recovery.

Try one or all of these tips to improve your quality of sleep.

Contact expert Joshua Delgado at




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