7 Tips for a great nights sleep
Published: Sat, 06/11/16
sleeping give some of these tips a try!
TIP #1:
Taking 200mcg of huperzine-A 30
minutes prior to bedtime can increase
total REM sleep by 20-30%. Huperzine-
A slows the breakdown of a neurotransmitter
called acetylcholine.
The brain is sensitive and although it is
generally well tolerated by everybody,
it does have certain drug interactions
with some classes of medications.
Speak with your doctor before use.
TIP #2:
More than two glasses of alcohol within
4hrs of bedtime decreases deep
wave sleep 20-50%.
TIP #3:
Having a solid amount of healthy fats
and protein prior to bed drastically
helps to eliminate waking up feeling
tired. If you wake up tired, it is
almost always a blood sugar issue.
Having healthy fats prior to bedtime
eliminates this issue and allows
you to wake up with more energy.
Making a pre-bed snack part of your
nutritional program can be a great
addition to getting you to where you
want to be with your muscle building.
Almond butter, whole eggs, red meat
or flaxseed are all great options here.
Not to mention if you go with eggs or
steak, the additional cholesterol prior
to bedtime helps to synthesize more
testosterone while you sleep.
TIP #4:
Room temperature should be 67-70
degrees. It is well known in research
that you will fall asleep faster and also
get a more restful night’s sleep in a
colder environment.
TIP #5:
If you have a tough time falling asleep,
exercise at night. A heavy workout in
the evening helps a lot of people calm
down and fall asleep quicker simply
due to the fact that they just finished
training.
TIP #6:
Use minimal light in your house after
6pm. The skin has a sensitivity to light
and when it feels light it can often get
it mistaken with the sun, which leads
to internal disruption and your body
not producing calming neurotransmitters
or sleep hormones. The more subjected
you are to light in the evening,
the less tired you are going to be.
TIP #7:
Take a cold bath 1 hour prior to
bedtime. A cold bath 1 hour before
bedtime is a very effective signaler
for sleep onset due to its ability to
increase melatonin production. This is
a great tip for those suffering onset or
middle insomnia as they are heavily
melatonin linked.
This should help you out, have a
good weekend!
Keep training hard,
Mike Westerdal
CriticalBench.com
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