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3 Tips for Better Sleep

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3 Tips for Better Sleep

Last week, I wrote about how sleep is the number form of recovery. Without good sleep, any other form of recovery won’t be as effective. 

I got some interesting replies from clients who are struggling with sleep, so I shared 3 of my most effective tips. 

Now before I get into them I must add that these clients do exercise regularly and have a relatively decent diet.

However, one client was drinking caffeine too late in the afternoon. And another client was eating too late at night. 

If you’re reading this and you don’t exercise regularly, that is one immediate problem. Regular exercise is proven to improve your sleep. 

Consuming caffeine late in the day is not recommended, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

Consuming caffeine up to 6 hours before bed significantly worsens sleep quality. 

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin. With that said, the quality and type of your late night snack, may play a role as well.

Here are 3 tips that you may not be doing: 

1. Block out blue light –  Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. 

This is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin which help you relax and get deep sleep. 

Blue light — which electronic devices like smartphones, TV’s and computers emit in large amounts — is the worst in this regard.

In order to switch off and relax you must avoid using your phone or PC. But if you’re like me and you like to watch TV at night to wind down then I highly recommend you buy a pair of blue light blockers. They work a treat for me. They are geeky AF but they work wonders!

2. Consider magnesium – If you’re looking for a supplement that will help improve muscle recovery and enhance better sleep than I highly recommend using magnesium. 

Previously I have used Ultra muscleze night from bioceuticals, but recently I have shifted over to ZMA by True Protein. It has the added benefits of zinc and vitamin b6 which are great for muscle recovery and our immune system.

3. Improve your bedroom environment & temperature – Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement. 

My tip is to black out your room and remove any artificial light. Then set your room at a cool temperature. 

As you may have experienced during the summer, it can be very hard to get a good night’s sleep when it’s too warm. 

One study found that bedroom temperature affected sleep quality more than external noise. 

Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. 

If you’re like me and you hate sleeping with air conditioning on, I suggest you leave the aircon running in your room for an hour or so to cool it down before you go to sleep. If you don’t have air conditioning then a fan will also help. 

Another easy one is to get rid of your blanket and sleep with minimal clothing. 

I hope this helps! 

Hassan Abdallah 
Owner & Founder of Volume Fitness

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