Seize Your Sleep
How do you score in bed? Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. So find out how to get your 8 hours and the best out of every night’s sleep.
Set A Schedule
Ensure you go to bed at the same time every night and wake up at the same time every morning, even on weekends! A regular sleep routine keeps your biological clock ticking. Exposure to a regular pattern of natural light and darkness also helps. Top tip: Watering your outdoor plants every morning will help you stay in sync.
Exercise
Workout out, if done properly, improves the length and quality of your sleep. However, vigorous aerobic exercise keeps your core temperature elevated for approximately 4 hours, inhibit sleep. Once your body begins to cool down, it signals your brain to release sleep-inducing melatonin, making you drowsy. Top tip: Work out in the morning and start your day fresh and ready!
Cut Caffeine
Don’t worry, we don’t mean cut caffeine completely! Caffeine is a stimulant which stays in your system for about 8 hours post consumption, so maybe that post-lunch cappuccino isn’t the best idea! Top tip: Cut caffeine after 2 pm, or chose decaffeinated beverages.
Take Time to Wind Down
Sleep is not an ‘off switch’, it’s more like slowly easing your foot off the pedal. Give your body time to transition from your hectic day at work. A gentle, restorative yoga session before you hit the sack can also help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart. Top tip: Read a book, listen to soothing music or practice deep breathing/stretches.
Superfoods
While it’s important to avoid a heavy meal before bed, some foods actually help you snooze. Restless sleep? Top Tip: Try whole-wheat pasta with fresh veg, diced chicken breast, tomato sauce and a sprinkle of parmesan for dinner, trust us. This snooze friendly combination of protein and tryptophan helps induce sleep-promoting serotonin. Or, if your stomach is growly prior to you shutting the curtains, try cottage cheese and banana slices, they’ll also do the trick.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Casey Walker is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Sports and Exercise Science and a Master of Science in Sports Sciences and Physiology.
Casey’s scientific research area of expertise lies in the effects of dietary nitrates on sprint performance and exercise-induced muscle damage. He has also worked as a sports scientist for a medal-winning Paralympic track cyclist, with a goal of qualifying for the Rio 2016 Paralympics.
Find out more about Casey’s experience here.
In his spare time, Casey is a keen middle-distance runner with an interest in triathlon. He’s always looking out for the latest blends and supplements to improve his half-marathon time and recovery.
