Deep sleep is an important part of your body's recovery after intense workouts. Every change we make to our life whether it be a new job, a new workout routine, new eating habits, or any changes in our body, we need to adapt through our sleep. Most adults want to get 8 to 9 hours of sleep per night. 13% to 23% of that time should be spent in deep sleep. Most adults get 7 hours, so 55 to 97 minutes of that time should be a deep sleep.
A huge way to get that deep sleep is by adjusting your bedtime routine. Everyone's circadian rhythm is physical, mental, and behavioral changes that follow a 24-hour cycle.
Some habits to set for a new bedtime routine are:
1. Have a set bedtime every night
2. Adjust lighting to a low/red lighting before bed
3. Turn off electronics/mentally and digitally detox
4. Take a warm shower
5. Meditation
6. Cool down your sleeping area below 65 degrees
After an intense 8-week challenge to lose weight, it is important your body recovers physically, but also mentally through deep sleep and a healthy bedtime routine.