Not sleeping through the night? Try These Helpful Sleep Tips - Renegade Personal Training & Fitness

Not sleeping through the night? Try These Helpful Sleep Tips

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We all know the benefits of sleeping through the night. Sleep affects are mood, focus, energy and performance.

Sleep can also have an affect on our weight management. Studies show that sleeping less than 6 hours and more than 9 hours have a direct affect in regulating hormones that increase appetite. Combine this increased hunger effect with daily fatigue, and are hopes of losing weight are doomed.

If you fall under this category, here are some helpful tips to assist you in getting a full nights sleep:

  1. Stick to a sleep schedule – Go to bed and get up at the same time every day of the week. Making your bed-time consistent teaches your body to promote better sleep at night.
  2. Pay attention to what you eat and drink – try to eat your last meal several hours before going to bed. Eating to much to close to bed-time may cause you discomfort. Also, limiting the amount of liquid you consume will eliminate unwanted trips to the bathroom in the middle-of-the-night. And absolutely no nicotine and/or caffeine. Stimulating your body before bed-time can take two to three hours to wear off.
  3. Manage your stress – going to bed with too much on your mind from unaccomplished tasks of the day keeps the brain awake. Try to manage your time each and every day to eliminate unwanted and unneeded stress at night.
  4. Lights Out – your bedroom should be as dark as possible. Even when small amounts of light hit your eyes, your body decreases the production of melatonin. Even if a trip to the bathroom is needed in the middle of the night, keep the lights off.
  5. Exercise – Exercise promotes healthier sleep patterns because it reduces stress hormones and its positive effect on body temperature. After exercise, our bodies natural cool-down, causing us to have a sleepy effect. But be careful to not exercise to late in the evening, as it can take several hours for our bodies to cool down completely.
  6. Use simple supplements – supplementation can help you fall asleep, stay asleep, and awaken feeling refreshed.
    • B vitamins aid energy during the day, while the minerals can improve your sleep at night.
    • Magnesium is naturally calming, relaxes the mind and is known to improve sleep.
    • Omega-3 Fish Oils – especially one high in the DHA component fish oil. Take 2 to 4 grams per day. DHA fish oil is particularly beneficial for the brain and nervous system. It also protects the brain cells from the harmful effects of high stress hormones.
    • Try Advocares Sleep Works product. Sleep Works contains niacin, vitamin B-6, magnesium and zinc, Sleep Works helps you naturally relax and get to sleep more rapidly. Niacin contributes to calming the body and magnesium is also known to aid in addressing sleeplessness. Research suggests that obtaining recommended daily dietary intake of magnesium can contribute to improved quality of sleep.

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