This Week’s RainTask 

RainTeam recommends that you get between 7 and 9 hours of sleep each night.  We know it can be difficult to fit in enough ZZZZs, and also fit everything else into your day, but sleep should be one of your top priorities.  Sleep plays an important role in your health, as your body uses it as an opportunity to build muscle, heal, and repair your heart and blood vessels.  In fact, a habit of sleep deprivation can lead to an increased risk of kidney disease, high blood pressure, heart disease, and even stroke. Sleep can also help regulate your mood, and prepare your body to handle both physical and emotional stress.  Try out these tips to improve your slumber:

  • Stop eating and drinking at least an hour before bed - Putting your digestive system to work right before you hit the pillow can make it hard for your body to enter a sleep state.  Even drinking water right before bed can prolong the time it takes for you to fall asleep.

  • Don’t consume caffeine within the four hour time-period before bed - This one is pretty self explanatory.  Caffeine intake is not conducive to sleep, so if you want to be asleep by 10pm, put the coffee down by 4pm.

  • Choose morning workouts rather than evening workouts, if possible. - Although it seems like it would be a good idea to wear yourself out with an evening workout, the opposite may be true.  Exercise ramps us your metabolism, and therefore makes it hard for you to relax. Try to schedule your gym session so that you have at least two hours afterwards to wind down before bed.

  • Build a sleep conducive environment - Your bedroom should be set up for you to receive optimal sleep, think of it as your temple.  Remove unnecessary lights and distractions. Ensure adequate air flow by adding a fan. Keep your room cool because helping your body get to a lower temperature faster can encourage deeper sleep.  Consider a white noise machine and a sleep mask if you are easily bothered by light or sounds.