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how to sleep better

How to Sleep Better – 6 Sleep tips for 2020

Sleeping is hugely over looking in the context of weight loss and fitness. In this article I will explain what you can do and how to sleep better and the positive effects sleep has on our weight loss and overall health

Eating & Food, Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.

Plan your meals so that you stop eating at least 3 hours before you go to bed, the main reason is to allow your body to digest your food before you try to sleep as this will ensure your body is not trying to digest food when all the systems are slowing down which can lead to a uncomfortable nights sleep

how to sleep betterBlue Light, using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep

TVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. 

This is due to the artificial blue light that’s emitted by these devices. The more electronic devices that a person uses in the evening, the harder it is to fall asleep or stay asleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning. 

Try keeping off of these devices at least an hour before you are going to bed to allow the production of melatonin

Nightly Routine or Sleep Hygiene, a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

Try to follow a consistent sleep pattern and go to bed at the same time, stay off of devices which emit blue light as previously mentioned, taking a shower reading and light stretching before bed all helps to let the body know that you are preparing for bed which intern helps the production of melatonin which is the bodies natural sleep hormone 

Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices that can make the bedroom more relaxing.

Caffeine is a stimulant, most people use it after waking up in the morning or to remain alert during the day. While it is important to note that caffeine cannot replace sleep, it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.

Moderate caffeine intake, however, is not associated with any recognized health risk. Three 8 oz. cups of coffee (250 milligrams of caffeine) per day is considered a moderate amount of caffeine. Six or more 8 oz. cups of coffee per day is considered excessive intake of caffeine.how to sleep better

When drinking caffeine during the day it is recommended that caffeine intake is stopped 8 hours before we go to sleep to allow the body to process the caffeine and not simulate the body past the period when we are wanting to sleep

Magnesium Deficiency, Because magnesium plays such a widespread, critical role in the body—it’s one of the 24 essential vitamins and minerals—low magnesium levels can throw many of the body’s functions off course, and raise risks for chronic health problems. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health.

What is magnesium?

Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium. The magnesium your body needs must come from outside sources. You receive magnesium through your diet. Magnesium-rich foods include:

  • Dark leafy greens
  • Seeds and nuts, including sunflower and sesame seeds, cashews and almonds
  • Squash, broccoli, and other vegetables
  • Legumes
  • Dairy products
  • Meat
  • Unprocessed whole grains
  • Chocolate
  • Coffee

Magnesium supplements can also be a very quick, easy and effective source of magnesium,

I use Bioptimisers Magnesium Breakthrough as it is the only supplement on the market which has all 6 of the essential variations of magnesium, I highly recommend it. Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women aren’t getting enough magnesium.

Weight Loss  whilst you sleep!!!! YES its True, we all associate weight loss with exercise Despite the fact that you are resting, your body still consumes energy when you sleep. Energy use is particularly high during REM (rapid eye movement) sleep

During this time, your brain is highly active and you burn the most glucose, your body’s source of fuel. Your heart rate and blood pressure also rise during this time, which burns more calories

How Many Calories Can you Burn: The amount of energy you use during sleep depends on a number of factors, including your basal metabolic rate (BMR), which determines the amount of energy your body needs to maintain its most basic functions. 

This includes breathing, blood circulation, and keeping your organs running. How much you weigh plays a role in setting your BMR: The more pounds you are carrying, the more energy you use. 

Finally, the amount of sleep a person gets influences calories burned as well. For example, a healthy person who weighs 125 pounds burns approximately 38 calories per hour of sleep, so you can multiple that number by number of sleep hours to see approximately how many calories are being burned.

Please let us know your sleep hacks in the comments below and let us know how to sleep better? 

Bioptimisers Magnesium Breakthrough

https://www.sleepfoundation.org/

https://www.sleepfoundation.org/articles/what-happens-when-you-sleep

 

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