Better Sleep for Better Health

sleep and recovery

These 4 simple tips for better sleep will help both you and your clients get a better night’s sleep. After all, you want them alert when you train them and you know a good night’s sleep is essential for their recovery time. You need a good night’s sleep too so you can be alert and attentive during training.


1. Limit liquids.

People usually pride themselves on their water intake during the day. “Oh yeah,” you’ll hear, “I’m good on the water.” What they might not be telling you is that they drink two cups during the day and try to make up for it from 7:00 p.m. – 9:00 p.m., and then they wonder why they’re up all night, using the bathroom.

2. Mr. Fan is your friend.

Current literature points out that a fan blowing toward your bed, although not directly at you, provides many benefits. The millions of tiny hairs on your face are connected to your sympathetic nervous system. When the fan blows, those hairs will be over stimulated, and will go through a phase called sensory adaptation, which means your body will learn to ignore it, thus evoking a more restful night’s sleep.

3. Manage the noise.

Whether it’s outside traffic, a blaring television, or the radio, all these can become sleep-altering distractions. Eliminate as many sounds as possible or learn ways to mask outside noise. Use a fan or white noise machine. Spongy earplugs are often helpful but make sure they don’t block out important noises like a crying baby or alarm clock. Some people enjoy listening to CD’s of natural environmental sounds such as waves, waterfalls, or rain.

4. Lights off…or on?

Most people prefer to sleep in the dark. Some go so far as to use a sleep mask. But like white noise, some need a little bit of stimulation for the eyes, even when closed. A candle or night light may suffice. While some like to fall asleep with the television on, it’s probably not the right kind of sensory stimulation.

Preparing the body and controlling your environment are key to getting a good night’s sleep. Using these simple tips can stop you from counting sheep and start counting a healthy amount of restful sleep each night. Zzzzzzz.


These resources are for the purpose of personal trainer growth and development through Continuing Education which advances the knowledge of fitness professionals. This article is written for NFPT Certified Personal Trainers to receive Continuing Education Credit (CEC). Please contact NFPT at 800.729.6378 or [email protected] with questions or for more information.
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