The Most Underrated Aspect of Making Gains...

No, its not your diet.

Author

Rafi Hussaini
September 28, 2023

Current Fitness Goal: 160 lbs by Oct. 14, 2023
Current Weight (As of 9/29): 165 lbs

Welcome to the very first edition of Rafi on Fitness! In this newsletter I’ll be taking you behind the scenes of my own fitness journey and sharing tips that have been helpful for me in my own journey and for the clients I work with.

My current goal is to cut my weight down five pounds in the next 2.5 weeks by sticking to a cleaner diet, good water intake, and high intensity workouts every day. Follow along the journey daily on my instagram stories!

Today I want to shed some light on a topic that I feel doesn’t get enough attention when people are trying to reach their fitness goals: sleep.

Why you should care about your sleep

Sleep is the cornerstone of your overall well-being. Your body needs time to recover, and there’s a lot happening in your body while you’re sleeping. Poor sleep can lead to fatigue, cravings for unhealthy snacks, and hinder your fitness goals.

How to actually improve sleep

Here are 5 things you can do to improve the quality of your sleep:

  1. Prioritize Sleep Timing: This may sound obvious, but you’d be surprised how many people don’t do this. They end up staying up late and then wonder why they’re waking up feeling so tired. Go to bed and wake up at the same times every day to help regulate your circadian rhythm, so you get more restful sleep.

  2. Coffee-Free Mornings: Drinking coffee too soon after waking can disrupt your natural wake-up process? It's best to wait at least 60-120 minutes before reaching for that cup of joe to allow your body to awaken naturally.

  3. Embrace the Light: Getting exposure to natural sunlight in the morning is ideal. However, if you're in a location with limited sunlight, brightening your indoor environment can help signal to your body that it's time to wake up.

  4. Minimize Screen Time: Reducing screen time before bedtime is essential. Cut out that late-night Netflix session to create a conducive environment for quality rest.

  5. Power Naps: Many successful people may get less sleep at night, but they also nap in the day. Cristiano Ronaldo, for example, takes multiple short naps during the day.

Remember, regardless of your lifestyle or your priorities, your health should always come first. Adequate, quality sleep is the foundation upon which you can build a more productive and fulfilling life.

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