Get to bed! The power of sleep is completely under estimated. People who do not get at least 7-9 hours of restful, uninterrupted sleep are potentially damaging their body. Not getting proper amounts of sleep is the equivalent to not eating well and not exercising. Lack of sleep will increase weight gain and your chances of getting sick. Also, lack of sleep will place you at a higher risk of cancer. According to the Journal of Clinical Sleep Medicine, a lapse in adequate sleep time — at least seven hours a night — can lead to a decreased attention span, depressed feelings and difficulty processing ideas.
We understand that there are factors that attribute to your lack of sleep, we have created a list of tips to help you regain your sleep. Factors for lack of sleep may include anxiety, stress and insomnia.
Tips to get more sleep:
- Do not consume caffeine after 3pm, you may not think caffeine effects you but it has a natural 12-hour affect.
- Sleep in a cold, dark room. Research has shown the ideal sleeping temperature is between 60-70 degrees.
- Write it down. As your mind continues to race or you think about tasks for the next day, write down your thoughts and it will help put your mind at ease.
- Exercise every morning. If you wait to workout at night, it will increase your alertness.
- Your diet may affect your sleep. Avoid eating late night sugars and simple carbs. These will spike your blood sugar, boosting your energy and may even make you wake up hungry.
- Set your sleep schedule. Maintaining a regular sleep schedule will keep you in circadian rhythm. Do your best to stick to this schedule even on the weekends.
- Do not use your electronics in bed. The blue light from the TV and Cell Phone will keep your brain active and hinder your ability to fall asleep. Switch your electronics for a calming book or a spiritual growth book.
- Take a bath. Relax with a bath filled with Epsom Salt and Essential oils. This will put your mind at easy and let your muscles relax. The Epsom salt will also help with inflammation and daily body wear and tear.
Athletes Tips for Better Sleep:
Take Magnesium. Taking magnesium will help your body recover from the workout and daily strain on your body. Magnesium at night will allow you to sleep better at night. Take magnesium 1 hour before going to bed.
Invest in a good mattress. Not only will this relieve your body from the workout stress, it will allow you to get a deeper, better nights’ rest. Tossing and turning at night will prevent your muscles from fully recovering as well.
RADO Nutrition fields concerns about lack of sleep. Depending on what your obstacle is: falling asleep, staying asleep or waking too early, we have natural supplementation that can support you in getting your desired hours of sleep. Check out our recommended sleep products at our online shop.
Confused as what to order? Shoot us a message and we’ll try to help you out.