For a long time, sleeping was not considered so important for training and healthy life – it was known that during sleep our bodies rest and heal, but the importance of having a good night sleep has been just recently found out. All the recent researches have confirmed – you need sleep to build muscle, rest your whole body and give it time to heal. With these results, those researches have significantly changed life of millions of people – those who were working out, eating properly, but still didn’t get results they wanted – just because they did not sleep enough.
If you’re having trouble falling asleep or sleeping properly, we have prepared some tips that should help you:
Avoid long naps
Naps are often recommended, especially for busy people who tend to work throughout the whole day and those who can’t get enough sleep in the night. However, there is one important thing about naps – don’t sleep too much! Experts say that 30 minutes of napping is more than enough – it gives your body time to rest and your mind as well. On the other hand, a longer nap might have negative effect on your sleep during the night, which means that you will wake up tired.
Try to fall asleep with a suggestion
If you’re having trouble falling asleep, don’t try to fall asleep, instead you should try to distract your brain. Some people have said that self-hypnotic suggestion work in these situations. One of the most common suggestions people use is the image of diving in deep waters – you just have to picture yourself going deeper and deeper. One of the recent researches has shown that people who use self-hypnotic suggestion spend more than 80 percent in deep sleep.
Monitor your sleep and your sleeping habits
Tracking sleep is now easier than ever, thanks to hundreds of smartphone apps and smart trackers. Some devices can analyze the quality of your sleep by checking skin temperature, heart rate and movement during the night and later present all that data to you in reports. This is a great way to get to know yourself and your sleeping habits.
Pack everything you need for a good sleep
If you like to travel often or you need to travel for work-related reasons, you should always pack everything you need for a good sleep – things like earplugs and sleeping mask are recommended, but experts have also shared a neat trick – in order to fool your brain that you are in a familiar place you should start spraying one scent in your bedroom and when you travel you should spray your room with the same scent.
Increase your vitamin D intake during winter months
During cold, winter months we tend to spend more time indoors (even during exercises), which means that we don’t get enough sunlight exposure, which means that the level of vitamin D decreases. Luckily, there are many foods that can help you easily increase levels of vitamin D in your body – for example, Atlantic salmon has lots of vitamin D.