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Sleep Your Way to Better Fitness

Sleep Your Way to Better Fitness
Sleeping Tiger

Ancient Zen masters said “When hungry eat, when tired sleep.” Modern societies have the first part down pat since the majority of people in western countries are overweight. These busy people seem to have missed something in the translation of the sleep part. This carries over to fitness where many are too tired or say that they don’t have enough time to maintain a regular fitness program.

One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. This is simple and basic, like most of what the Zen masters taught. Science teaches that it takes a certain amount and quality of sleep to:

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  • Metabolize carbohydrates properly,
  • Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
  • Keep a positive attitude through decreased anxiety and perceived stress.

Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced approach as taught by these Zen masters.

The “no time” bit is basically a priority issue. If someone feels tired and beat up the day after a workout, there is a tendency to have the “no time” issue become an impediment to fitness. This is because they can feel less productive, more lethargic and so on while being stiff and sore. The tendency is to feel the need to work longer to make up the time spent for the exercise. If someone goes into the exercise well rested, that day and the next day goes by better with the benefits of the natural “endorphin high” and a generally positive sense of health and well being, the “no time” issue vanishes.

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It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s harried lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.

Making an exercise program stick is a problem for many people. One way to do it is to combine the tracking of both sleep and exercise as part of the fitness program. For example, block out 8 hours of the 24 hour day for “fitness” and mark down the actual sleep time and the time in the gym or while out jogging, hiking or playing tennis. Measure the sleep hours and quality as carefully as tracking the weights used or mileage covered. Make this part of your reporting requirement if you have a personal trainer involved in the process.

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Here are ten ways to ensure fitness success. A large part of the process is to ensure the program will stick.

  1. Get plenty of sleep – track your sleep.
  2. Set realistic goals and timelines for your fitness program.
  3. Join a clinic or group to surround yourself with motivated people.
  4. Track you progress.
  5. Tell everyone about your goals.
  6. Make it fun – mp3 player – music or business audio books – fun sports…
  7. Do not over train.
  8. Reward yourself – but not with a lot of food.
  9. Book it in hard – be consistent (5 times a week, not 3).
  10. Get professional help – personal trainer.

The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to two which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is fine.

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The upside of this is that there is less need to worry about the dietary aspects when the sleep and exercise parts are handled well. Nike training program running coach Roy Benson often said “if the furnace is hot enough, anything will burn in it.” This probably shouldn’t be taken too far but the point is that the dietary aspects are more easily managed once the proper fitness routine has been in operation over a considerable period of time. This is much more easily enabled when the sleep part is properly managed – right from the beginning.

By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more streamlined, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food joint for a break as often as others. Someone who isn’t as tired likely won’t be as hungry either. To avoid getting hit on the head with a stick by your Zen master, place sufficient sleep at the same level as enough food.

Peter Paul Roosen and Tatsuya Nakagawa are co-founders of Atomica Creative Group, a specialized strategic product marketing firm. Through leading edge insight and research, sound strategic planning and effective project management, Atomica helps companies achieve greater success in bringing new products to market and in improving their existing businesses. They have co-authored Overcoming Inventoritis now available.

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Last Updated on October 30, 2018

How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

13 Simple Ways to Motivate Yourself Right Now

Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

1. Go back to “why”

Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

2. Go for five

Start working for five minutes. Often that little push will be enough to get you going.

3. Move around

Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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4. Find the next step

If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

5. Find your itch

What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

6. Deconstruct your fears

I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

7. Get a partner

Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

8. Kickstart your day

Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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Having a morning routine is a good idea for you to stay motivated!

9. Read books

Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

10. Get the right tools

Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

Building motivation is almost as important as avoiding the traps that can stop it.

11. Be careful with the small problems

The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

12. Develop a mantra

Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

13. Build on success

Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

How to Stay Motivated Forever (Without Motivation Tricks)

The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

Here are some other things to consider making work flow more naturally:

Passion

Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

Not sure what your passion is to get you motivated? This will help you:

How to Get Motivated and Be Happy Every Day When You Wake Up

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Habits

You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

This guide will be useful for you if you’re looking to build good habits:

Understand Your Habits to Control Them 100%

Flow

Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

Easily distracted and hard to focus? Here’s your solution.

Final Thoughts

With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

Featured photo credit: Pexels via pexels.com

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