Hi 4F Family,
I hope you’re all doing great and staying focused on your goals!
If I were to completely overhaul my body composition, one of the FIRST things I’d prioritize is something that often gets overlooked: SLEEP. It’s crucial to recognize that sleep is one of the brain’s best tools for recovery, memory consolidation, and overall function. It doesn’t just affect how we feel—it impacts our body’s ability to perform, recover, and burn fat effectively.
Sleep is also when our bodies do some of their most important work. During deep sleep, your body enters a state of repair—muscle tissues are rebuilt, cells regenerate, and important hormones like growth hormone are released. These processes are crucial, especially when you’re working out or aiming to change your body composition. Without enough quality sleep, recovery slows down, and progress can be stalled. This is why prioritizing sleep is just as important as showing up for your workouts!
Here’s the issue: A lot of us struggle with falling asleep, staying asleep, or waking up feeling truly refreshed. While a consistent bedtime routine is key for winding down, there’s another powerful trick that’s often overlooked.
Good sleep starts during the day—with how much natural light you get.
That’s right! A study from Northwestern University found that exposure to natural light, especially in the morning, can significantly improve sleep quality and duration. Morning light helps regulate our circadian rhythm—the internal clock that governs our sleep-wake cycles.
Here are a few simple ways you can incorporate this into your daily routine:
Enjoy your morning coffee or tea outside for a few minutes.
Take a quick walk in the morning to jumpstart your day.
Sit near a sunny window while you work or relax.
By getting more natural light early in the day, you’re signaling to your body when it’s time to be awake and when it’s time to wind down. This, in turn, helps you fall asleep faster and wake up feeling more energized.
Of course, sleep is just one piece of the puzzle when it comes to body composition and overall health. But improving your sleep by adding morning light exposure and sticking to a bedtime routine sets the stage for better rest, clearer thinking, and more energy to tackle your day.
So, this week, let’s focus on prioritizing sleep—it could be the game-changer your body has been waiting for!
As always, We are here to support you every step of the way. Sleep tight and keep crushing your goals!
Here is a study for your review:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
Your forever workout partners,
Your 4F Coaches
