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How much are you sleeping?

Updated: Oct 24, 2021

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.



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