How to Improve Sleep?
So in this post, we are going to run through a few useful tips & tricks that will hopefully help anyone reading this, as someone who has always struggled to sleep.
First off, routine. the body is an incredibly clever machine and will start to get into a rhythm/routine based around sleeping & waking times AKA circadian rhythm. Try going to bed at a similar time every night, you may notice at around the same time every day, you become slightly sleepy every evening, this is probably around the time you want to base it round but it can be changed if it doesn't fit your lifestyle.
secondly, AVOID NAPS! linked to the above, anytime you do this, it will change and throw off when you're tired and how tired you get. try to keep your daily routine consistent.
Thirdly, diet & exercise. Exercise can play a huge factor in burning off extra energy we may have and improving our mood which can sometimes play a huge factor in how well we sleep as well as hormonally. Diet can affect sleep in many ways, for example, caffeine consumption will cause excessive stimulation if used around bedtime and excessive sugar or fast releasing carbohydrates can cause changes in blood sugar that can disrupt sleep and wake us up. Its best to avoid sugar & caffeine for a few hours before and try to limit any food to very clean, long releasing carbs if eating before bed to avoid sugar spikes & dips
The above I think are the most important but I will bullet point a few more below that are very helpful and important.
- Relax/Meditation
- White noise (fans, low music)
- Avoiding stimulating lights near bed time (consoles/phones)
- Keep the bedroom cool, dark and quiet.
- Supplementing calming botanicals & adaptogens/nootropics
such as the ones found in KNOCKOUT1, these are known to help reduce stress and promote relaxation and this will certainly help towards finding a deeper, more relaxing snooze and should work towards improving recovery.
We hope this article helps.
1 Source