Sleep is absolutely essential as part of a healthy lifestyle and directly linked to heart health, weight, mind health, etc.
It is more than a mood booster and a bags under the eyes remover, as it has been proven to have impact on the lifespan, so those who are not sleep-depraved are likely to live longer than those who lack of sleep and are constantly exhausted.
It all sounds very logical and is mostly common sense, but sleep helps reduce daytime fatigue and improve stamina, which is also linked with performance. When you are sleeping, your body is still ‘at work’ and it is when your muscles recover and repair so it is important that you get enough sleep when you are training!
Did you know that sleep and metabolism are controlled by the same area of the brains? And it has been proven that sleep is good for any diet!
Tips for a good night of sleep:
– Do breathing exercises. Before you lie down and go to bed, try doing breathing exercises for at least 3 minutes. These will help you calm down and feel more relaxed
– Don’t take sleeping tablets. In the long-term, they tend to alter sleep. They often suppress deep sleep which is the most important phase for recovery. In some cases, a herbal infusion will have better results.
– Have a light dinner rich in proteins. A light meal with fish, white meat or cottage cheese can help you slow down your brain activity. The main reason is that your body doesn’t have enough blood to supply all the body parts in action at the same time. There are 3 main areas where the blood must flow, the brain, the digestive system and the muscles. It is unusual to use all 3 of them at the same time in a pretty efficient way. Having a small dinner rich in proteins will make the blood flow towards the stomach instead of the brain, which facilitates relaxation and sleep. You must also avoid caffeine in the evening and afternoon.
– Take a warm shower or a warm bath. Your body temperature drops when you fall asleep. Taking a warm shower or bath before going to bed will ease the sleeping process. Taking a hot bath or shower on the other hand would delay your sleep.
– Ventilate your bedroom. Your bedroom temperature must be around 18˚C. When you are awake, you can adapt yourself to higher temperatures but your sleep will get disrupted and you will wake up being too hot. It is the same if it is too cold, or if there is noise in the room. You may adapt to it when you are awake, but sleep simply does not.
– Elevate your feet. Elevate the end of your bed or your mattress for a better circulation in your legs, especially if you are walking around all day.