How much sleep do you normally get a night?
It is ideal that you get 7/8 hours sleep. This is dependent upon age, sex, activity levels and any medical conditions. Some people can deal with a lot less and others will really struggle if they don't get their solid 8 hours.
What are the main benefits of sleep?
Improved mood and energy
Better immunity
Lower blood pressure
Reduction in stress levels
Better muscle repair/recovery after training
Improved memory
Reduction in inflammation
Can help weight loss goals
And you feel less tired!
Food that can help improve sleep – these foods can help your body’s natural levels of melatonin, which is important for the body's wake/sleep cycle (Circadian rhythm)
Turkey
Warm milk
Almond and walnuts
Oily fish
Chamomile tea
Kiwi, cherries, bananas, pineapple, etc.
Rice
Complex Carbohydrates - brown carbs, popcorn, porridge
Bananas
Ways to improve inducing sleep?
Avoid electronic devices before bed, due to the blue light
Make the room dark, as this will naturally increase your sleep cycle
It helps to have your room around 18 degrees
If you have a full mind, it helps to write things down to help organise tomorrow
Try to have a routine. Try to go to bed at a similar time each night and get up, at a similar time each day (maybe set a bedtime on your phone?)
Being more active during the day, regular training and walking
Avoid foods too soon before going to bed
Keep your bedroom for bedroom activities only. Avoid setting up a TV or computer console in your room.
