Quality In Quantity
I have written many articles on sleep, the quality of sleep, and just what we all need to improve sleep. I used to have adrenal fatigue as well as bad sleep patterns, this has been an importance of mine for some time now. But let's go over a few habits that you can do to improve sleep tonight!
#1- GO ON A COMPUTER/ PHONE/ TABLET FAST
No screens an hour before bed time, screens emit a blue light which blocks melatonin production. Since melatonin allows you to fall asleep and it is the only antioxidant that acts on the brain you can understand how important this is right away.
#2- BLACKOUT CURTAINS
The body senses light through eyes and skin. Yes, you can wake someone up by shining a flashlight on their skin. So it's time to invest in some quality curtains. Keep things dark.
#3- ADIOS TO STIMULANTS!
Avoid any stimulants in your vicinity around bedtime. I would avoid caffeine or the equivalent for six to seven hours before bedtime.
Bed time is the best time to implement some relaxation techniques such as cardiac coherence techniques like deep breathing, stretching, and anything that can turn on the parasympathetic system.
#4- CARB BACK LOAD!
Carbs (provided you deserve them) are excellent at promoting relaxation and sleep. Serotonin which is liberated after carb consumption will quite effectively lull you to sleep.
#5- KEEP IT COLD!
A quick shower to rinse off sweat and cool your body temperature down. Ceiling fans help circulate air around your room. But adding a portable fan to push air on you can add relaxation and promote a faster REM sleep. This helps with people who still use swamp or evaporated coolers during the summer. For those who do have refrigerated air, set the temperature below 70. The cool air does help one"snuggle up" and rest soundly.
So, give these new habits a try and enjoy a better nights sleep tonight...
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