Sleep is the game changer you are looking for
How does sleep work?
- Light sleep – early stage of sleep where you gradually fade in and out of sleep. You are easily woken up during this stage, while your body slows down preparing for the next phase or deep sleep.
- Deep sleep – Your body has slowed down, your temperature drops slightly, muscles relax. This is an essential part of your sleep for muscle recovery and restoring your body. Muscles and tissues are rejuvenated during this phase of sleep.
- REM (Rapid eye movement) is where your eyes are closed but they dart around, from the intense dreams and brain activity that is occurring. This phase of sleep restores your mind, providing energy to the brain that supports during waking.
4 steps to improve your sleep starting tonight
Maintain a regular schedule for going to sleep and waking up.
Step 1: Set a recurring alarm for the same time each day, as well as a reminder 30 minutes prior to your bed time.
Avoid coffee, alcohol, and nicotine in the hours before bed.That late afternoon coffee may be hindering your ability to fall asleep..
Step 2: Avoid coffee, nicotine, alcohol and pre-workout before bed.
Avoid phone use, and television, or laptops in the bedroom. They emit a blue light that can hamper the melatonin hormone, which helps control your circadian rhythm (sleep and waking cycle)
Step 3: Remove all devices from the room, including your phone.
Maintain a relatively cool room environment, roughly 18 degrees. A slightly lower temperature promotes sleep, where heat and warmth can feel stifling, and contribute to a restless sleep.
Step 4: Keep your room cool at night (Open some windows, or have some thinner sheets on the bed).
Install these steps above and let us know how your sleep and recovery improves.
Send me an email at firstname.lastname@example.org and let me know how you go.
Yours in Health,