Sleep Optimization Tips for a Well-Rested You
in Lifestyle
Sleep Optimization Tips for a Well-Rested You
There’s no doubt that getting sufficient sleep is vital for your overall well-being. Not only does it aid in post-workout recovery, but it also significantly impacts your cognitive and physical performance. However, the quality of your sleep is just as crucial. To ensure you’re maximizing the benefits of your rest, here are some simple adjustments you can make to your sleeping habits
1. Regulate Light Exposure
Aligning your light exposure with your circadian rhythm is key. During the day, try to expose yourself to natural sunlight as much as possible. Avoid blue light emitted by electronic devices before bedtime and dim the lights in your surroundings to facilitate a smooth transition into restful sleep. According to Dr. Jonny Bowden, using electronics near bedtime disrupts our body’s internal clock and reduces melatonin production. Also, create a dark sleeping environment to promote uninterrupted sleep.
If avoiding electronics before bed is challenging, consider downloading an app like f.lux to automatically dim your computer screen after sunset or invest in blue light blocking screen protectors for your smartphone.
2. Opt for High-Quality Carbohydrates at Dinner
Consuming high-quality carbohydrates increases serotonin production in the body—a neurotransmitter known for its calming effects that induce drowsiness. Additionally, insulin release from these carbs counteracts the stress hormone cortisol, aiding in achieving a good night’s sleep. We recommend incorporating starchy vegetables like sweet potatoes, boiled grains, beans, or fruit into your dinner if you’ve been restricting carbs earlier in the day. This will help relax your body as bedtime approaches
3. Stay Active; Exercise!
Regular exercise promotes better sleep quality for those who were previously sedentary. However, timing plays a role here too! Avoid exercising too close to bedtime—ideally before 6pm—to prevent any negative impact on cortisol levels or melatonin production. Be mindful of not overtraining, as chronically elevated cortisol levels can disrupt sleep quality.
4. Consider Sleep Supplements
If you consistently struggle with sleep, incorporating a high-quality supplement into your routine may be beneficial. Deficiencies in magnesium and vitamin D have been linked to disrupted sleep patterns, so supplementing with these nutrients could help improve your rest. Melatonin supplementation can also optimize your circadian rhythm. Alternatively, tart cherry juice naturally boosts melatonin secretion and reduces inflammation in the body—another option for those looking for natural supplementation. Dietary supplements can effectively reset your “internal clock.”
As always, we genuinely care about your success and well-being. As a valued member of BBCT, please remember that we are here to support you on your journey towards overall health and wellness—for both you and your loved ones.
References:
-“Five Practical Tips For Excellent Sleep.” Poliquin – Healthy. Lean. Strong.Five Practical Tips For Excellent Sleep. Poliquin Editorial Staff, 1 Aug. 2014. Web. 12 June 2015.
-Bowden, Jonny, PhD. “Top Three Things To Do In Bed To Have More Energy And Lose More Weight.” Strengthsensei.com. Charles R Poliquin, 31 July 2014. Web.
-“The Super List of Practical Ways to Get Better Sleep.” Poliquin – Healthy. Lean. Strong. Poliquin Editorial Staff, 13 Aug. 2014. Web. 12 June 2015. -“The Wisdom of Napping.” Poliquin Lifestyle. Poliquin Editorial Staff, 5 Apr. 2012. Web. 12 June 2015.
Share this entry