Are you getting enough hours of sleep every night? Study shows that the average number of hours of sleep for the body to recover from a day’s work is about 7-9 hours. Deadlines, stress or sudden change in schedules, among other things, can keep you awake up to the wee hours of the morning and you don’t get enough sleep. Leaving you tired, restless, and a lack of focus for the day ahead.
Here are some tips and tricks that you can implement in your nightly routine to help you fall asleep faster so you can maximize recovery, wake up energized, and get you ready for the next day.
Number 1 – Do not eat within two hours before going to sleep. When you eat, your body increases the blood flow to your digestive system, which can lead to an increase in your heart rate. Eating right before bedtime elevates your heart rate, which creates a negative impact on your recovery. The normal resting heart rate ranges from 60-100 bpm and this should be the target before you go to bed.
Number 2 – Avoid caffeine within six hours before going to sleep. Caffeine makes you feel awake and increases the heart rate. Just like in number 1, we want to make sure that your heart rate is within the normal resting range.
Number 3 – Unwind before going to sleep. You can either meditate, read a book, or watch a relaxing show on Netflix. For most people who work from 9 to 5, you most likely train in the evening. Is taking a pre-workout advisable? It depends. You can use a non-stimulant-based pre-workout. But if you can’t, then be aware of the amount of pre-workout you take. Best option to avoid an adrenaline rush in the evening is to train early in the morning before work.
Number 4 – Manage your cortisol level. Cortisol is the primary stress hormone, and it causes an increase in your heart rate and blood pressure. A supplement that helps in managing cortisol is Dean St. Mart’s PM Priming Stack by Supplement Needs. It contains Alpha GPC, Phosphatidylserine, L-Theanine, Sulforaphane, Lutein, and Zeaxanthin Isomers.
Number 5 – Take a warm bath. Warm water helps you relax, and you can also add Epsom salt to your bath. Epsom salt has been used as a healing agent and pain reliever and it helps in reducing stress.
Number 6 – Limit your screen time or wear blue light blocking glasses. Studies show that blue light suppresses the body’s release of melatonin, a hormone that makes us feel drowsy. Working on your laptop or scrolling through your phone right before going to bed will affect your body’s production of melatonin.
Number 7 – Use nasal strips. If you are a bigger guy, you normally sleep on your back and most probably either have trouble breathing or breathe through your mouth. Using nasal strips can help alleviate nasal congestion, allowing you to breathe through your nose while you sleep. If you have high blood pressure, breathing through your nose maximizes your body’s capability to reduce your blood pressure.
Number 8 – Use an eye mask when you sleep. Putting on an eye mask when you’re sleeping reduces the amount of light that can penetrate through your eyes. This in turn increases the amount of REM sleep and less time spent between falling asleep and reaching REM sleep. REM sleep is the deepest stage of sleep and is important for learning and memory.
All these things may seem like a lot, but when you make them a habit, it’s fairly straightforward. Think about the compounding interest of small percentages adding together. Each of these things add 2-4% to the quality of your sleep, and if you can make a habit of doing all of them, then your sleep improves up to 32% better.
Want to know more tips on how you can improve your life? Drop me a message with the word “IMPROVE” and I’ll find out how I can help.