Fitness and Muscle

When trying to stay fit and healthy, sleep is a factor which is often overlooked.  A good nights sleep will set you up for the day and provide you with the energy you need to exercise.  If you’re trying to build muscle rest is just as important as your gym time and diet.  So if you cant sleep or have sleep problems then this will have negative consequences on your fitness goals.  Here’s a few simple tips that could help you get that much needed shut eye.

1. Regular Exercise

It’s a fact that people who play sport or exercise regularly get better sleep than those who don’t. Exercising everyday, even if just for have an hour will help you to establish a regular sleep pattern. It will also keep your weight done and being overweight as one of the main causes of sleep deprivation. Just make sure not to exercise too soon before bedtime.

2. No Alcohol or Sleeping Pills Before Bed

Alcohol may seem like it relaxs you and helps you sleep but this is a temporary effect. Alcohol will disrupt your sleep and you may find yourself waking up in the middle of the night or feeling sluggish in the morning. Sleeping pills become less effective with prolonged use and you can become dependent on them leading to bigger problems.

3. Use your Bedroom for Sleeping

Avoid watching tv or using your computer in your room. Your bedroom should be used for sleeping or reading as anything else and your brain will start to associate your bedroom with these other activities. Keep the room dark and cool in order to get the best nights sleep possible.

4. Don’t Nap

Napping may be tempting when you come home after a hard day at the office. However it is one of the causes of insomnia. It’ll disrupt your sleep patterns so avoid that nap if you want a better sleep.

5. Don’t Be Obsessive

If you obsess about getting eight hours sleep every night then chances are you probably won’t. Worrying about getting enough sleep is one of the main reasons that people don’t. Allow some flexibility in the amount of sleep you want each night. Although eight hours may be recommended, most people can function fully with less.

6. Do Something Relaxing

Everyone has their own ways of relaxing. Put on some calming music, read or do some deep breathing exercises. Once your relaxed you’ll find it much easier to drift off. If you’re lying in bed and can’t sleep try an activity that’s stimulating but not too exciting, such as reading.

7. Avoid Eating Before Bed

Don’t eat anything heay before bed as this will send your digestive system into overdrive and trying to sleep will be a nightmare. If you really need to eat make sure it’s something light thats low in sugar and caffeine so tea and coffee are obviously out of the question!

If you’re still having trouble sleeping then there are aids you can buy to help. One that I use personally is the NightWave Sleep Aid Assistant Blue Light Night Wave
The calming blue light it produces helps you to relax and your breathing fall into a steady rhythm.