It's proven that poor sleep has immediate negative effects on hormonal balance, exercise performance, and brain function! On the flip side, quality sleep can promote digestion, help with appetite reduction, generate energy for exercise, and improve mental and physical health. If you want to reap the coveted benefits of exercise and balanced nutrition, getting a good night's sleep should be at the top of your priority list!

Here are some other tips you should know about sleep:

• Daily sunlight can improve sleep quality and duration, especially if you have severe sleep disturbances or insomnia.
• Blue light tricks your body into thinking that it's daytime which throws off normal circadian rhythms. There are several ways you can reduce blue light exposure in the evening by changing the settings on your phone and laptop.
• Stop watching TV and turn off any bright lights for two hours before heading to bed.
• Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
• Optimize your bedroom environment by eliminating external light and noise to get better sleep.
• Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
• There are many common conditions that can cause poor sleep including sleep apnea which occurs in both men and women.
• Make an appointment with your primary care provider if you notice that poor sleep is a consistent challenge for you or your spouse.

If you're looking for more, we highly suggest reading the book Why We Sleep by Matthew Walker. Sleep is simply fundamental to our core physiological needs. Late nights, all-nighters, and disrupted sleep patterns will only make achieving your health and fitness goals more challenging. Set a precedent for your health and give your body the opportunity it needs to rejuvenate and reset.