1. Train In The Morning
Morning exercises spend longer time in the most anabolic stages of sleep the night after the morning exercise. Also in the morning the stress hormone cortisol is elevated to prepare you for the day and your activities. On the other hand the sleep hormone melatonin is released at night to get you ready for sleep. So let cortisol work for you and train in the morning or try to push your afternoon trainings up earlier.
2. Reduce Blue Light Exposure In The Evening
Being in the light during the day is advantageous, but exposure to light at night has effect that is quite the opposite. Blue light emitted by electronic devices like smartphones and computers in large amounts is the worst to be exposed to. What can you do? So stop watching TV and turn off any bright lights 2 hours before going to bed. If you can’t for some reason, just install an app that blocks blue light on your smartphone or wear glasses that block blue light.
3. Sleep In The Dark
Equip your bedroom with blackout curtains and turn off all electronics or cover them up. Basically, turn your bedroom into a sleep cave.
Turn your bedroom into a sleep cave.
4. Eat Sleep Promoting Nutrients & Supplements
The sleep hormone melatonin and its production, storage and utilization are influenced by anything you eat. The more of the foods that contain the precursors of sleep hormones, the better your ability to fall asleep, sleep deeply and wake up in the morning full rested. Eat or drink naturally sources of melatonin such as fresh, cold-pressed cherry juice, eggs, nuts and milk. Also meats like poultry contain tryptophan. Tryptophan is a precursor to serotonin, which is a precursor to melatonin. If you’re a vegan, go for hempseeds and green, leafy vegetables are good options. Melatonin is also available as a supplement.
5. Go To Bed Between 21:00 – 23:00
Between 21:00 and 23:00 your body lowers core temperature so enable falling asleep during that time window and it increases enzymatic activity that helps repair the brain and tissues. If you do not got to bed to fall asleep between 9 and 11 p.m. those enzymes can be used to keep you awake instead of starting the recovery process.
9 p.m. to 11 p.m. is the ideal window for most people
6. Try To Sleep And Wake At Consistent Times
Firstly, let me explain what is a circadian rhythm or circadian cycle. It is a natural process that regulates the sleep–wake cycle and repeats roughly every 24 hours. So your body’s circadian rhythm works on a set loop, aligning itself with sunrise and sunset. If you struggle with sleep, try to set up a routine of waking up and going to bed at similar times. In many cases after several weeks from setting up the routine people report not even needing an alarm to wake up. In my opinion, the human body and brain require routine, structure and perhaps discipline to which they in return respond with satisfaction and proper functioning.
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Healthy & Exercise aggregates best health and fitness websites for perfect training, supplements and foods tips, health and lifestyle improvement. To see and visit any of the websites, check out this page.Tags: Circadian Rhythm, Melatonin, Serotonin, Sleep, Sleep Cave, Training, Tryptophan