10 TIPS FOR A GREAT NIGHT'S SLEEP
Posted on March 27 2020
A good night’s sleep is better than sex... maybe! Depends who you ask! LOL
There is no doubt after a great night sleep you have more energy (obviously!), your brain functions better, you make better food choices… and your day just seems to run much more smoothly! Let's just say a healthy sleep is fundamentally crucial to our overall health and well being.
So here are our 10 top tips to keep in mind for a great night's sleep:
1. Turn off blue light emitting devices after the sun goes down
If this is not possible ensure you install blue light blocking apps like Flux onto your computer, television, smart phones and tablets. Blue light signals the brain that it’s day time and creates wakefulness. You can wear blue light blocking glasses.
2. Eat sea or pink salt
Salt in the morning helps to regulate thyroid and adrenal function. While salt and vitamin C are important in every meal, they are especially important in the morning for regulating your sleep-wake rhythm.
3. Reduce stimulant use at night
Try not to consume caffeine or other stimulants within 5-6 hours of sleep.
4. Increase magnesium use
Taking a magnesium supplement at night can improve the relaxation of your central nervous system and muscular system, getting them ready for sleep and recovery.
5. Cool your bedroom
Having a cool bedroom helps you get to sleep and stay asleep.
6. Use blackout curtains
The darker and quieter your room the better night sleep you are likely to have. Noise and light can wake you or create an unrested sleep.
7. Remove all electronics or wifi emitting devices from your bedroom
Preferably turn off your home wifi before bed and on again in the morning, or alternatively put it on a timer. Wifi has been shown to disrupt sleep in some people.
8. Eat carbs
Carbohydrates in your last meal may make tryptophan (the precursor to melatonin, your sleep hormone) more available and signal drowsiness in your brain.
9. Don’t consume BCAA’s before bed
BCAA’s compete with tryptophan. They are great during training however not so good before bed.
10. Use Ashwagandha
Otherwise known as Withania Somnifera which means “to sleep.” Ashwagandha is a great calminitive and may help you relax. It won’t make you drowsy if used during the day but rather regulates energy and metabolism.
We hope these tips help you get the restorative and rejuvenating sleep you deserve that has you powering through the days and weeks to come.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.