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When you think of personal training, the last thing people tend to consider important is rest and recovery. Mostly overlooked, one of the most crucial elements of post-exercise recovery is rest.

Not getting enough rest can have a big impact on your recovery, muscle growth and performance – all key parts to reaching your fitness goals with your personal trainer. If you’re struggling with prioritizing rest, here are some changes you can make to your lifestyle to get in some Zs and give your body a chance to fully recover post-workout:

Eat nutritious meals regularly.

It can be difficult to settle down when you’ve either eaten too much or too little close to bedtime. Consider paying attention to what you eat, how much you eat and that you’re satisfied, not overstuffed, when planning your evening wind-down.

Exercise Routinely.

Exercising regularly and often will tire your body out and create a sense of routine that will help sleep come easier at night.

Limit caffeine at night.

This is an obvious one but, caffeine causes wakefulness which in turn makes it difficult to settle down at night. Try to avoid consuming caffeine at least 6 hours before bed.

Try using a sound machine.

Unlike watching T.V. in bed, a sound machine can help drown out outside noises that can disturb your sleep. While watching T.V. before bed can increase hyperactivity, using a sound machine can “train” your brain to realize when it’s time to get some sleep.

Stick to a nighttime routine.

Set a realistic timeframe to get an appropriate amount of rest, such as 8 hours, and be consistent. Start getting ready for bed at the same time every night and wake up at the same time each day. This will reinforce your body’s sleep-wake cycle.

The bottom line is that sleep plays a main role in your overall health. If you’re still having trouble getting rest post-workout, speak with your GYMGUYZ personal trainer at your next session for more specific ways, according to your schedule, that we can help you improve your rest and recovery!