The combo of no laptop and relaxing with my tea really worked, along with the fact the Ryan put on the World Series of Poker. I enjoy watching poker but it's not something that I feel I have stay up and watch so I dozed off quickly. I woke up this morning feeling fairly refreshed. I say fairly because I am not a morning person. As much as I have tried, it takes me a little while to fully wake up.
Here is some science behind this. When we sleep our body goes through two different phases: REM and non-REM. REM sleep is basically when our brain restores itself and prepares for the next day, while non-REM sleep or the deep sleep phase, is when our body is restored. During this deep sleep phase the pituitary gland releases growth hormones that stimulate tissue growth and muscle repair. Throughout the night your body goes in and out of these phases, which is why a good eight hours is necessary to both fully restore your brain and your body. Source
Here are some tips to help get a good nights rest:
Last night I unknowingly did 4 of these!
- Create the proper environment: Cool, Dark, & Quiet - This should be obvious. No one likes to sleep while sweaty; light distracts us; and quiet is always better.
- Avoid Caffeine, Nicotine & Alcohol - Caffeine can stay in your system for up to 6 hours making your body want to stay awake, despite its need for sleep. People who smoke are four times more likely to have trouble falling asleep and staying asleep. While alcohol might help us fall asleep, it impairs the sleep cycle (from REM to non-REM) causing us to wake up still feeling tired.
- Eat Healthy and CrossFit - Eating healthy is a no brainer, just do it. As for CrossFit, I have never slept so well as after a tough CrossFit workout. I think its because you use up all your energy and your body is ready for sleep. Obviously, exercise in general will help you to get a good night's sleep. Just be careful not to do it right before bedtime as this will get your body pumping, the opposite of ready for sleep.
- Clear Your Mind - This was my issue! Do some stretching or yoga. Write in a journal to get all of your thoughts on paper. Take a look at your calendar and make any adjustments before you get into bed so that you do not have to worry about the next days tasks while trying to doze off. If you have had a stressful day, get in some exercise! This will help to alleviate some of the stress of the day.
- The 3 R's: Routine, Remove, Relax - Making a bedtime routine isn't just for little kids! It serves to prepare your body for rest. By trying to go to sleep around the same time and doing the same things before bed every night, your body starts to understand that reading and sleepy-time tea = bed time for bonzo! Remove anything from your room that distracts you from sleep, like laptops and TVs (whoops). Last but not least, do something relaxing before you go to sleep, not stimulating. Bubble-baths, reading, giving your girlfriend a massage, anything you can think of that will prepare yourself for a peaceful nights sleep. Source
Snatches are a power lifting move in which you lift the barbell from the ground to overhead in one fluid motion. I do not quite have the rhythm down for a good snatch yet, so that in and of itself made the WOD difficult (I will refrain). On top of that I only used the barbell. Can't wait to add weight :/