How to Improve Your Sleep Quality
Sleeping truly is one of the wonders of the human body. To this day, researchers are still a little stunned as to why we sleep so much and what it actually does for the body.
Without getting too scientific, we do know that we all need to have sleep. Without it, you feel tired, sluggish and it can even increase your risk for chronic diseases.
The most important aspect to consider here is that if you have been having sub-optimal sleep levels it might not be an area of concern that you think is limiting your life – but you’d be wrong.
Even if your sleep is simply limited by the number of hours (less than 7 a night) or you are constantly being woken up you should consider that your body and your natural rhythms will be out of whack.
So what do you do?
Sometimes you cannot just get more sleep. In most cases it’s not as simple as going to sleep earlier – it takes a long time to get your body into a natural rhythm. In this very simple guide, we are going to show you the most effective ways to improve your sleep – including how to limit snoring.
How To Better Your Sleep
When it comes to improving your life there are very few methods that would be more successful than increasing your sleep. The average person should shoot for 8 hours of unwoken sleep each night. Those who are looking to build muscle and lose weight should look to even more, close to 10 hours a night.
It is crucially important that you understand without sleep your body will struggle to perform.
A lack of sleep has been correlated to lower testosterone, higher instances of obesity and worse – it has some pretty major links to chronic diseases.
Ensuring that you have a complete night’s sleep each night is essential to your success in so many areas of your life. If you have been looking for a way to improve your sleep then this is the list for you.
Here are the most effective ways to ensure you are getting great sleep each night.
1. Be Physically Active During the Day
Having an active lifestyle does not mean that you have to workout every day – but it is important that you create a life that is ingrained with exercise and movement.
For example; next time you park at the store – park far away. Next time you go to work, take the stairs.
Simply by making smaller changes like this in your life you will begin to expend more energy – energy that your body will want to refresh through sleep.
It is well known that people who exercise more generally have more hours of deeper sleep than those that do not. If you have been struggling to sleep, start a progressive exercise plan and ingrain more movement into your daily routine.
2. Complete Diet
This is more of a general term for a balanced diet that contains little foods from processed sources. You must understand – anything that limits blood flow could limit your sleep.
Foods high in sugar can cause inflammation which can lead to poor blood flow and therefore limited sleep.
The same could occur for foods high in fat – as they can limit your bodies ability to recycle cholesterol.
When we look at diet it is important to influence a diet that contains a high source of fruit, vegetables, beans, lean meats and especially nuts. In fact, one of the best nuts to eat for sleep is pistachios. Pistachios have a unique benefit of increasing blood flow – thereby allowing you to better facilitate nutrient and oxygen transfer around the body.
As an athlete – this is a huge advantage. As someone who is struggling to sleep – this could be an effective way to make the most of your sleep.
3. Limit Snoring
This is a tough one. Although in most cases your body starts to snore when you enter a new sleep cycle, snoring can really bring you out of a sleep rhythm. Ensuring that your body is conditioned to limiting snoring can come from a healthy diet, more exercise but also from a product that helps provide a specific touch to your snoring.
Air Snore is a unique product that comes with a mouthpiece (to put the tongue in the right position) and supplemental mouth drops to help facilitate deeper sleep without snoring. This combination can help to increase the amount of sleep you have and also make it much easier for you to enjoy your sleep without being woken up from your own snoring – or disturb your partner.
4. Exercise Consistency
This is one of the biggest assets many people do not engage in.
The usual sleep cycle for most people is to wake up early each weekday for work – and then catch up on sleep on the weekend. Unfortunately, this could be one of the biggest ways to disrupt your sleep patterns.
Getting up at the same time every day is nearly essential to your success in bringing more sleep into your life. Yes, you will find you are tired for the first couple of days – this is just your body sorting out its circadian rhythm. Waking up early and at the same time, every day will help to ensure you are achieving the best possible outcome for better sleep and a higher quality of life.
How to Improve Your Sleep Quality
Improving your sleep quality will come down to much of your daily lifestyle habits. If you take your time to create a balanced diet and an active lifestyle you have already taken some massive steps in the right direction.
The unfortunate aspect about sleep is that in some cases diet and exercise may not have an effect. In this situation, you could be looking at some form of hormonal imbalance that can only be sorted out through medical prescriptions.
At the end of the day, sleep is not something you should overlook.
If you have ever thought you could use more energy and more vitality than it could be time you take a good look at how much sleep you are getting. Chances are if you are getting less than 7 hours a night you could be experiencing much of your weakness as a result of a lack of sleep.
Take advantage of proven methods for success to enjoy more sleep and a better life.
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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