08/11/2021
S-L-E-E-P • Q-U-A-L-I-T-Y 😴
Progression and results are made through good recovery, so make sure that you are getting enough rest. It's recommended you get 7 - 9 hours of sleep a night. It can be difficult for some people to 'switch off' so here are some helpful tips.
1️⃣ Caffeine - caffeine is a stimulant that increases your brain activity, makes you feel more alert and increases the circulation of chemicals in the body. Caffeine can stay in your system for upto 6 hours, so you should try and avoid consuming it in the evenings.
2️⃣ Screen Time - Too much artificial light and blue light can damage your eye sight and disrupt your body clock. Lots of exposure to this light will keep your brain active and keep you awake for long. So try and switch off your devices an hour before bed.
3️⃣ Relax - Try to do some gentle stretching (yoga), mediation or breathing exercises before bed to try and decrease your heart rate and relax your muscles. This will allow you to calm down and ease your body into a relaxed state. Maybe even try a muscle soak minerals bath.
4️⃣ Tea - Green teas and herbal teas contain natural ingredients which have lots of useful benefits. Chamomile, peppermint, lavender tea are just some examples. They help reduce stress-related hormones in the body and help you relax.
5️⃣ Switch Off - Before you go to bed try and get all your thoughts out. Maybe write a list of things that are whizzing around your brain. If you get them out of the way and clear you head of any worries or problems you have you'll be more likely to get to sleep quicker.
I hope these tips help you get a better night sleep. Let me know if they worked for you! If you've get any questions, drop me a message.
