DAY 8

Cut off caffeine before bed

Cutting off caffeine 6 hours before bed will improve your sleep quality, which boosts both metabolism and recovery. If you need something hot and cozy, opt for a caffeine-free herbal tea.

TODAY’S TIP FROM
COACH BEN PATTERSON

WHY IT MATTERS

Gillian Ward
Barbell Logic Director of Nutrition

Many of you already do this, so this is a good day to make sure that you are patterning the previous 7 days’ worth of habits/assignments.

Poor Sleep? Tapering caffeine consumption may be an easy fix. There is no exact formula for when to cut off caffeine for the day. So, we’ll start with this general recommendation of 6 hours before bed for the remainder of the challenge. You may find that you sleep better if you don’t have caffeine after your morning coffee. Experiment with what works best for you, and consider adding a sleep quality value (or narrative sentence) to the food journal that you have been keeping. You will likely find connections between what you consume and the quality and duration of your sleep.

If you are a caffeine junkie, you might want to examine the sources that you get your caffeine from. Are you a coffee drinker? If so, what do you put in your coffee? Do you drink sodas or energy drinks? Are they filled with sugar, or are they diet versions filled with artificial sweeteners and chemicals?

If you drink something other than black coffee or tea, make a list today of every ingredient that you consume by way of a caffeinated beverage. How many of those things do you want to be putting in your body?

The purpose of this habit is not to vilify or condemn caffeine. Caffeine has numerous perks!

The purpose is to understand how YOUR body is impacted by caffeine and to consider what else you may be ingesting under the pretense of “I need my caffeine fix.”

We’re 80% of the way there! Two more days until we hit all 10.

Remember to:

  • Drink your water
  • Reduce added sugars
  • Stop Mindless Snacking
  • Keep a food journal
  • Eliminate alcohol
  • Eat your veggies
  • Fill up on fiber

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