The Methodology on how to Improve Sleep



There are several approaches to getting better sleep quality and length. By following these easy tips, you can immediately help improve your sleep

quality while losing more weight:

Time Stimulant Intake:

Any stimulant you have, should be before mid-afternoon (2-3pm). This includes any caffeine, or other stimulants and pre-workout drinks.

Reduced Blue Light:

 Blue light exposure makes the brain think it is daytime. This is when to do away with any exposure later in the evening. This includes closing any laptops, phones, tablets, and also turning off the TV around 60 minutes before going to bed.

Blocking Blue Light:

 If you are unable to go without modern gadgets, follow these steps. Flux can be downloaded onto a laptop or wear glasses which decrease blue light. There are also apps available for Apple or mobile phones. All of these can help to reduce or even block the blue light emitted from your devices.

Timing Your Meals:

The ingestion of large meals before bed can modify your body clock (circadian rhythm) which makes it more difficult to sleep. You could also find that if you are hungry at this time, you might notice that it is hard getting to sleep. One suggestion is to have a light, high-protein snack around 90 minutes before bedtime.

Being Consistent:

There is nothing better than a regular bedtime routine. Setting a goal to be in bed by a specific time each night is crucial. This helps to improve your sleep quality and also makes sure you continually give yourself the chance to get plenty of sleep.

Exercise:

Having an appropriate workout helps to improve overall sleep quality, and it also plays a significant role in your fat loss ability, overall.

Reading:

This is the most popular tool for improving sleep. Going to bed and reading for thirty minutes before you aim to be asleep is a great technique.

 Relaxation:

Relaxation methods such as taking a warm bath,lighting the room with candles, soft music, or writing in a journal can also help in getting you in the mood for sleep.

Reduce Noise:

Make sure your bedroom has no loud or disturbing noises.

Light:

A dark room that is free of any artificial light, such as a digital alarm clock, any street lights through windows, or a TV that is on standby. These methods can improve sleep.

Temperature: 

The room temperature should be set and consistent, a room which is slightly cooler might contribute to a good night’s sleep.

Eating Carbs: 

Carbohydrates can help with relaxation and release the neurotransmitters which help the body to relax. Eat a few, slow-digesting (low GI) carbs around 90 minutes before bed, along with your high-quality protein snack.

Sleep Aid Supplements: 

There are a handful of research-supported supplements which can aid relaxation and overall sleep quality. Here are some you might wish to take into account, along with the correct doses and usage methods.

Melatonin: 3-6 mg should be taken 30 minutes before bed. Only use on infrequent occasions as the body can build up a tolerance.

Magnesium or ZMA: Magnesium might help to relax the central nervous system (CNS) while providing many more benefits for athletes. 300-500mg should be taken 30 minutes before bed. ZMA might be a far better option with the addition of zinc and vitamin B6.

GABA: GABA performs as a depressive neural transmitter which might help the body relax. Take 500-1000 mg, 30 minutes before bedtime.

5-HTP: This supplement helps by increasing serotonin levels which improve overall mood, and which might help you to relax.

Take 300mg, 30 minutes before bedtime.

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