Page 106 - Muscle & Fitness (February 2020)

THE BUILD YOUR SLEEP SANCTUARY
STRONGER B Y A D A M B I B L E

THE URGE TO Getting seven to nine hours of sleep per night is key to your fitness

SLEEP AFTER goals, be it to get leaner, to gain size and strength, or to improve

LUNCH, THE your 5K time. But to achieve sweet slumber, you need to create the
MORE SLEEP perfect bedroom for sleeping. Here’s our guide for the best sleep
gear this season to make sure your time in bed is well spent.
DEBT YOU

HAVE.

MATTRESS
COOLING PAD

PAY YOUR DEBT

Whenever you stay late at
work or watch “just one more”
episode of Law & Order, your
body keeps track of those lost
hours of sleep and accrues what
BLUE LIGHT GLASSES
Marcello calls sleep debt. If you
need eight hours and you get
only six, then you owe your

body two hours. (Marcello notes
that it’s not an exact 1-to-1 ratio
$
of hours needed to hours owed,
but it’s easier to understand.)
WEIGHTED BLANKET
The theoretical ceiling to
sleep debt is 50 hours, and it
takes a while to pay back. Also,
there’s no surefire way to tell
whether you owe your body
hours in the sack, but Marcello
PILLOW
has a trick: “If, after lunch, say
between noon and 3 p.m., you
start to nod off and need a
stimulant to stay awake—you
have a sleep debt,” he says.
“The stronger the urge, the
more debt you have, and it’s
not your lunch that makes you S Y LV I E T I T T E L / U N S P L A S H
sleepy. Studies have shown that

up to 47 dietary combinations
were not the cause of post-lunch
by S u be Sp e e. t om $ 99; pu ple.com
drowsiness, sleep debt was.”

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