• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

It’s Time to Skip the Bedtime Wine: 5 Tips for Better Sleep

Life can get in the way of a good night's sleep, but there are simple steps you can take to maximize the quality of your time on the pillow.

Written by Cara Kobernik Last updated on Nov 22, 2021

It’s 4:45am and the alarm goes off. It’s time to go to the gym. But wait, I didn’t get to bed until 11:00 and the kiddo got up in the middle of the night because she had a bad dream. How am I going to get through my workout and get through my day of work?

This scenario is one many of us face. A lack of sleep will burden many of us from time to time, regardless of how hard we try to chase a solid eight hours. Work obligations, children, or just a running list of responsibilities are all things that can keep us from getting a good amount of slumber.

What shall we do to remedy this tiresome issue? Let’s figure it out.

Causes for Sleep Deprivation

According to a research article by Sleep Health: Journal of the National Sleep Foundation, poor sleep and lack of sleep can be linked to many chronic conditions such as neurological issues, cardiac health, and endocrine health, as well as to rheumatoid or oncologic conditions.

The article specifically noted that improving your sleep, along with making other healthy lifestyle choices, can lead to improvement in any chronic conditions. Who wouldn’t want that? Of course, if you have other health related issues disrupting your rest, consulting your physician would be wise.

“Employing these ideas, all or one, could be worth a try to get you on track and soothe self-imposed or situational sleep deprivation.“

For my physician-cleared fellow gym rats, there is good news – while sleep deprivation can adversely affect the processing of new information, any automatic movements or habitual processes remarkably remain intact.2 That means your seven-minute AMRAP burpees might feel suckier because your sleep was terrible, but most likely you’ll maintain your average score.

Keep in mind that heading into what could be a terrible night of rest can be avoided, or at least smoothed a bit, by some simple things anyone can easily do to ensure their best shot at getting a solid five…. or six…. blissful hours.

Keep Dark

According to The Sleep Journal, bedside light may result in less restful sleep. Their study noted that sleeping with unnecessary light exposure can cause shallow sleep and more frequent arousals from sleep to a waking state. The article went on to explain that the effect of this light on the brain is a lessened depth of sleep and stability of sleep.

Sleep Tip: I don’t know about you, but I definitely need to get the deepest sleep I can – and fast. Your best bet is to keep it dark. Turn your nightlights off, block windows, shut the blinds, and for Pete’s sake, keep that mobile phone from flashing with notifications. (Maybe even leave it in the living room? Crazy, I know.)

Keep Cool

Flinders University School of Psychology in Australia researched the interaction between body temperature and insomnia. They concluded that symptoms of insomnia can be linked to an increase in body core temperature. I know at my house, when the seven-year-old bursts in the room reporting a nightmare, I am suddenly awake and my body temperature shoots up. The National Sleep Foundation’s website takes this a bit further and suggests that those who have trouble resting try different temperatures for the bedroom, somewhere around 65 degrees.

I certainly know this to be true – my cup of coffee is priority number one when I stumble into the kitchen each morning.

Sleep Tip: Everyone is different, but we can all agree that no one sleeps well when the bedroom is 95 degrees. Keeping the room cooler, or at least being aware of the room temperature, will probably help when it comes to getting the rest we need.

Lay Off the Booze

According to a US News article on sleep deprivation and recovery, too much alcohol before bed can produce lighter sleep and more frequent nighttime awakenings. As a result, the brain doesn’t get the deeper sleep it needs (probably desperately needs). The drinks might be fun on Friday night, but missing out on that deep sleep can leave you foggy and unrested.

Sleep Tip: In my experience, a glass of wine before bed definitely makes me sleepy, but I don’t sleep nearly as well as if I avoid it. So, instead, I have a cup of non-caffeinated tea or a small glass of water.

Caffeine to Clear the Sleepy Head

Caffeine is a powerful and effective stimulant for the majority of us. The American Academy of Sleep Medicine’s report on sleep deprivation cites caffeine as the most commonly ingested stimulant.

I certainly know this to be true – my cup of coffee is priority number one when I stumble into the kitchen each morning. But what can it do for true lack of sleep due to insomnia or outside factors? The website explains that caffeine can provide improved alertness and overall performance in doses of 75 to 150 mg after “acute sleep restriction.” For most of us, “acute sleep restriction” is putting it mildly.

Sleep Tip: The academy does warn that too frequent use of caffeine can lead to tolerance and withdrawal effects if not used in moderation. Guilty as charged.

The Power Nap

The American Academy of Sleep Medicine’s statement on sleep deprivation goes on to note that extra rest prior to a known period of sleep deprivation can help some of the negative side effects of a lack of sleep. Alertness can be increased with what they call a “prophylactic nap.”

“Poor sleep and lack of sleep can be linked to many chronic conditions such as neurological issues, cardiac health, and endocrine health[.]”

Sleep Tip: The statement notes the overall best combination to battle sleep deprivation, especially a chronic case, is the above listed dose of caffeine following a nap. They suggest the beneficial effects may be additive and may encourage improved alertness over a longer period of time than one or the other alone.

Anything Is Better Than Nothing

Employing these ideas, all or one, could be worth a try to get you on track and soothe self-imposed or situational sleep deprivation. You’ll have so much more energy at the gym to suffer through your burpees and insure that you won’t face-plant on your desktop at work. You’re already tired, so what could a nap and a small cup of coffee hurt?

Check out these related articles:

  • 5 Tips for Better Sleep and a Healthier Mind and Body
  • 9 All-Natural Tips for Better Sleep
  • How Sleep Deprivation Affects Athletic Performance
  • What’s New On Breaking Muscle Today

References:

1. Cho RC, Joo EY, Koo DL, Hong SB, Let there be no light: the effect of bedside light on sleep quality and background electroencephalographic rhythms, Sleep Health (2013), https://www.sciencedirect.com/science/article/pii/S1389945713011350. Accessed on 2/16/15.

2. Grandner MA, Malhotra A, Sleep as a vital sign: why medical practitioners need to routinely ask their patients about sleep, Sleep Health (2015), https://dx.doi.org/10.1016/j.sleh.2014.12.011. Accessed on 2/17/15.

3. Kotz D, Sleep deprived? Here’s how to recover (2010), https://health.usnews.com/health-news/managing-your-healthcare/sleep/articles/2010/08/04/sleep-deprived-heres-how-to-recover. Accessed on 2/17/15.

4. Krystal AD, Schopler B, Kobbe S, Williams C, Rakatondrainibe H, et al. (2013) The relationship of sleep with temperature and metabolic rate in a hibernating primate. PLoS ONE 8(9): e69914, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069914. Accessed on 2/17/15.

5. Maddox WT, Glass BD, Wolosin SM, Savarie ZR, Bowen C, Matthews MD, Schnyer DM. The effects of sleep deprivation on information-integration categorization performance, SLEEP (2009); 32(11): 1439-1448, https://academic.oup.com/sleep/. Accessed on 2/16/15.

Photos courtesy of Shutterstock.

About Cara Kobernik

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About