Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.
Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy.
Create a sleep routine The first step to getting more and better sleep is to create a nighttime routine that tells your body that you are preparing to go to sleep.
Keep a regular schedule
If you’re consistent, your body will know when to release calming hormones before bed, and stimulating hormones to help you wake up.
Keep alcohol and caffeine moderate
Limit alcohol and reduce caffeine after 3 pm. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it
Eat and drink appropriately
Having a large meal immediately before bed can disrupt your ability to fall and stay asleep.
In addition, if you don’t want too much bathroom breaks, try to limit your fluids 2-3 hours before bedtime.
Turn off electronics
Digital devices stimulate our brain with their light, noise, and mental demands. Unplug from all screens; TVs, computers, phones, tablets — at least
30 minutes before bed.
Sleep at least seven hours
Most people need 7-9 hours of sleep per night. 7 should be your baseline.
If you are like me and you know you have to wake at 5:15 to get ready for work, then you should be in bed by 9:30 and asleep by 10.
Exercising regularly helps normalize circadian rhythms, tone down the sympathetic nervous system, and regulate endocrine function.
If you struggle with restless sleep and/or wake up tired and would like to improve it, write me at firstname.lastname@example.org for a FREE initial session and we will discuss about the better way to help you.