6 Tips For Quality Sleep

Sleep is an absolutely essential process ensuring the regeneration of the psychological and physical aspects of each individual. Nowadays, we know that its influence is absolutely essential not only for building muscle mass, but also for hormonal optimization and the associated proper weight loss or motivation for training. Nevertheless, a large number of athletes reach for all kinds of supplements promising absolute miracles in the field of regeneration and do not deal with sleep at all. Therefore, in our article today, we should look at the most important steps you can take to take your sleep to a whole new level. 


1. SOCIETY IS TO GET RID OF BLUE LIGHT

If I were to speak from my own experience, I consider the blue light emitted by virtually all electronics to be the worst. This is a wavelength in the range of 400-520 nm, which can be behind a potential decrease in the level of melatonin and thus impaired falling asleep. There are even expert findings linking long-term looking at electronics in people working night shifts with a higher risk of cancer or diabetes. After all, the reason why electronics bother you can have a completely rational explanation. Emitting blue light in the body evokes the blue daytime sky, and thus actually has no reason to sleep and create sleep-inducing hormones. Personally, as part of my evening routine, I dedicate at least an hour every day to reading a book.I am currently studying excellent Modern nutrition in fitness and strength sports, 


2. KEEP A COMFORTABLE TEMPERATURE AND DON'T FORGET TO VENTILATE

The supply of fresh air is absolutely necessary not only for work (there is a correlation between lower performance and a lack of fresh oxygenated air), but also for sleep. Try to fall asleep either in an overheated room or in an extremely cold room. Both will present a problem simply because you will not feel comfortable and the body may even be stressed. The optimal temperature is of course individual, 16 - 19 degrees is recommended, but there is no exact number, but personally I recommend something around 18°C. When it's warmer, there is a risk that you will wake up due to dehydration and your sleep will therefore be of lower quality.


3. CREATE SPECIFIC RITUALS

From my point of view, a specific ritual refers to any routine that you will like to repeat every day, you will not get tired of it and, most importantly, you will sleep well after it. For me, as I mentioned above, it's reading a book, but usually preceded by a short walk at a very slow pace and a hot shower. But be careful here, some high-intensity performances are completely inappropriate, God forbid they are also supported by, for example, pre-workout drinks with a high caffeine content. You should perform such activities at least three hours apart from sleep.


4. TRY TO FEEL GOOD AND “SWITCH OFF” FOR A MOMENT.

From my own experience, it is extremely important to feel good before bed. This means that you will forget, at least for a while, the normal stresses of work, school exams or anything else and you will really try to relax. It also helped a lot to have something to look forward to in the morning. It makes me wake up much better and look forward to the next day. We all have different preferences, as a coffee lover I paid extra for quality and freshly roasted coffee that I can look forward to every evening. However, a tasty breakfast, a favorite tea or just listening to a favorite song will fulfill its function.


5. SLEEP MUST BE THE SAME LONG TIME EVERY DAY

Try to make your sleep the same length every day. Thanks to this, the body will firmly fix the given times and you won't even need that annoying alarm clock to get up in the morning. There is nothing worse than being at an hour's sleep deficit every day and sleeping 11 hours on the weekend trying to catch up. Even on the weekend, if at least a little bit possible, try to follow your circadian rhythm. It is not a reason to be fundamentally afraid of, for example, birthday parties, which could completely throw you off. But try to follow the set mode as much as possible.


6. SUPPLEMENTS CAN TAKE YOUR SLEEP TO A NEW LEVEL

At the end of the article, we should say a little about supplements. They can really help you, BUT it is necessary to realize that they only supplement your foundation, which must be firmly established. To think that one tablet will compensate for several hours of staring at a computer monitor is utopian. However, if you have the basics covered, you may be interested in three types of accessories in particular:

MELATONIN

COMPLEX MIXTURES

You can buy these supplements here Fitness007.cz


WHAT CAN YOU TAKE AWAY FROM TODAY'S ARTICLE?

You should take away some basic information about sleep from today's article. To get a good night's rest, really try to limit blue light before going to bed, and if you can't, at least try using the various filters that phones, laptops, and desktop computers usually have. Furthermore, you just need to maintain the right temperature, go to bed on time and teach your body certain stereotyped routines that will help you fall asleep early and well. Various supplements are also a good option, but on the other hand, you cannot expect them to solve serious problems caused by a bad lifestyle. 


source: Miroslav Dvořák



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