Better Sleep Guide
1 – With your busy schedule each day, it’s a good idea to include some vigorous training that lasts anywhere between 15 minutes and 40 minutes. However, at least once a week, it’s a good idea to put aside some quality time to sleep.
2 – On your recovery days, it is highly recommended that you get between at least 15 minutes to 40 minutes of extra sleep.
3 – Before going to bed, a slow and short workout focused on mobility should’ve been done. After working out, it’s a good idea to drink a minimum of half-liter of filtered water. The remaining should be kept next to your bed. If you didn’t already know, mobility workouts are great for aiding with releasing harmful toxins and lactic acids; this ensures that you wake up feeling fresh and free of aches that keep you in bed.
4 – Sleeping in a comfortable and cool room is just as important as the quality of sleep that you get. Before going to bed at night, open the windows or use a fan to help with the temperatures. During sleep, the body drops the temperature, and sleeping in a hot room will result in a higher pulse rate. All of these things make it more difficult for you to relax and sleep at night. If you are trying to sleep on an old mattress stop now, take a look at these Purple mattress reviews and upgrade to a better night’s rest.
5 – If your schedule permits it, it’s a good idea to take short breaks in the day. Even lying down for a quick 30 minutes helps you to rejuvenate as you rest your mind. According to the National Sleep Institute, naps work wonders for restoring performance, alertness, and reducing both accidents and mistakes. A well-known study conducted by NASA indicated that astronauts reported that their performance increased by a whopping 34% and their alertness by 100% after they took 40-minute naps.
6 – a robust exercise routine for at least an hour each day prevents the body from being too tired at night.
7 – Participating in yoga classes are also beneficial since they put the mind to rest while stretching the body. At least twenty minutes of yoga provides the same benefits as a two-hour nap. Even in the comfort of your home or office, you’ll be able to perform the Viparita Karani Pose or the Legs-Up-The-Wall if you’re strapped for time and can’t make it to a class.
8 – You don’t need to be a child to enjoy a glass of milk. Drinking a glass of milk ensures that you relax and it promotes the use of carbohydrates as fuel while providing nutrition for your brain.
9 – You can also treat yourself to a relaxing deep tissue massage. This promotes blood flow and speeds up the time taken for injuries to heal, especially if they keep you up at night. Deep tissue massages relax the mind and body which makes it easier to sleep at night.
10 – When you close your eyes to sleep, you’re somewhat in darkness. While sleeping, it’s advised that you sleep in darkness since this significantly increases your Melatonin production. If you didn’t already know, this hormone controls your sleep cycle and without it, you’ll have trouble falling asleep quickly.