9 Tips To Sleep Better
Updated: Nov 23, 2020
Sleep Holds The Key To Your Health Ideally, you sleep for 8 hours every single day. That’s 1/3 of your life. Abs are made in the kitchen, but don’t sleep (pun intended) on the roll recovery plays in developing the body you want. Sleep provides time for your body to recover and grow. There’s even been research done on how sleep plays a role in fat loss. The University of Chicago did a study on conventional calorie restricted dieters. PHASE 1: They allowed the participants to get 8.5 hours of sleep. PHASE 2: They took the same group: same diet, same exercise, but sleep deprived them with 5.5 hours. The individuals that were well-rested burnt 55% more body fat.
TIPS ON SLEEPING: Get to Bed Early - Humans get the most significant hormonal secretions and recovery by sleeping during the hours of 10p-2a. This means that getting 6 hours of sleep and hitting the money time is more efficient than going to bed at 3am and getting 8 hours of sleep. Lights Out - Your skin has receptors that can pick up light. If there’s light in your bedroom, your body is picking it up and sending messages to your brain and organs that can interfere with your sleep. Keep It Cool - Studies have found that the ideal room temperature for sleep is around 68 degrees Fahrenheit. Anything above 75 or below 54 will likely cause some difficulty sleeping. Two Things - Make the bedroom a sanctuary for two things: sleep and sex. If you create the environment where miscellaneous activities or work can take place in your sleep area, you are not creating a neuro-association that it’s time to sleep when you go in there. The Big-O - Having an orgasm is like a full-on sedative for most people. You also release 4x more prolactin when you orgasm with your partner. Prolactin secretion is highest when you’re asleep. Ditch The Phone - Numerous studies have confirmed that the EMFs (Electromagnetic Fields) coming from our everyday electronic devices can cause disruption of communication between the cells in our body. This causes anything from hormonal changes to cancer over a long time due to radiation. Booze, Chill, Then Snooze - Short to long-term memory processing is predominantly affected by different stages of REM sleep, which is disrupted when alcohol is in your system. To combat this, give yourself an hour or two before you go to bed and add some water into your night to dilute what’s in your system. Coffee Timer - Caffeine has a half-life of 8 hours. After 8 hours, half of the caffeine is still active in your body. So you can still be jacked up after a 4pm latte. Try and keep all caffeine intake before 4pm. Eating Late - Give your body 90 minutes or more before heading to bed after eating. Eating carbs will cause a blood sugar spike that will hit when you’re asleep which will likely wake you up. If you do need to eat, opt for a high protein food. Amino acids (fish, dairy, eggs, lean meat, nuts, & seeds) can facilitate better sleep.
If you're interested in the Mindful Muscle coaching program, apply here.
In this program I take you through the three pillars of training, mindfulness, and nutrition and apply them to your goals to help you break through plateaus, finally stop being stuck, and experience a new level of confidence and energy.
If you want to join a community where you get access to Free trainings, exclusive content, and some of my best programs. Join the Mindful Muscle Facebook Group!