by wf_admin | Apr 6, 2023 | Blogs
How Does Sleep Affect Our Weight?
When it comes to maintaining a healthy weight, most of us know that exercise and nutrition are important factors. But did you know that sleep also plays a critical role in our weight management? In fact, inadequate sleep can cause disruptions in hormones that control appetite, metabolism, and energy balance, leading to weight gain and obesity.
In this article, we’ll explore the relationship between sleep and weight, and how getting enough quality sleep can help you maintain a healthy weight.
Sleep and Hormones
The hormones that regulate our appetite and metabolism are affected by sleep. Two key hormones involved in weight management are ghrelin and leptin.
Ghrelin is a hormone that stimulates appetite, and levels of ghrelin increase when we are sleep-deprived. This means that when we don’t get enough sleep, we are more likely to feel hungry and eat more.
Leptin, on the other hand, is a hormone that signals when we are full and should stop eating. When we are sleep-deprived, levels of leptin decrease, meaning that we are less likely to feel full and more likely to keep eating.
In addition to these two hormones, sleep also affects insulin levels. Insulin is a hormone that regulates blood sugar, and when we are sleep-deprived, insulin sensitivity decreases, leading to higher blood sugar levels and increased risk of weight gain and diabetes.
Sleep and Energy Balance
In addition to affecting hormones that regulate appetite and metabolism, sleep also plays a role in energy balance. Energy balance is the relationship between the energy we consume (through food) and the energy we expend (through physical activity and metabolism).
When we don’t get enough sleep, our bodies crave energy in the form of food, leading us to consume more calories than we need. At the same time, sleep deprivation can also lead to reduced physical activity and metabolism, meaning that we are burning fewer calories throughout the day.
Sleep and Eating Habits
In addition to affecting hormones and energy balance, sleep also affects our eating habits. When we are sleep-deprived, we are more likely to crave high-calorie, high-carbohydrate foods, such as sweets, salty snacks, and fast food.
Not only do these foods lead to weight gain, but they also disrupt sleep even further, creating a vicious cycle of poor sleep and unhealthy eating habits.
Tips for Getting Better Sleep
Now that we’ve established the importance of sleep for weight management, let’s explore some tips for getting better sleep:
- Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing sleep environment: Make sure your bedroom is dark, cool, and quiet, and avoid using electronics before bed.
- Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep, so it’s best to avoid them, especially in the evening.
- Get regular exercise: Regular physical activity can help you fall asleep faster and improve the quality of your sleep.
- Manage stress: Stress can interfere with sleep, so it’s important to find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.
Sleep plays a critical role in our weight management. Inadequate sleep can cause disruptions in hormones that control appetite, metabolism, and energy balance, leading to weight gain and obesity.
By understanding the importance of sleep for weight management and following the tips for getting better sleep, you can help maintain a healthy weight and improve your overall health.
by wf_admin | Apr 4, 2023 | Blogs
When discussing gut health, the terms “prebiotics” and “probiotics” are often used interchangeably. However, it is important to note that these two types of dietary supplements are distinct from each other.
Probiotics are microorganisms that are live and can provide health benefits when taken in adequate amounts. They are commonly known as “good bacteria” since they help maintain a healthy balance of microorganisms in the gut. Probiotics can be obtained naturally from foods like fermented vegetables, yogurt, and kefir or from supplements. There are several strains of probiotics, each with their unique properties and health benefits.
Lactobacillus acidophilus is a commonly found probiotic strain in the gut that can alleviate symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Bifidobacterium bifidum is a strain often found in breast milk that can enhance immune function and relieve diarrhea. Saccharomyces boulardii, a type of yeast, is effective in reducing the risk of antibiotic-associated diarrhea and other digestive problems. It is important to note that not all probiotics have the same effects on the body, and choosing a supplement with a well-researched strain specific to your health concern is crucial.
On the other hand, prebiotics are non-digestible fibers that serve as a food source for probiotics and other beneficial bacteria in the gut. They are naturally present in various foods such as fruits, vegetables, legumes, and whole grains. Inulin, a prebiotic fiber, is found naturally in chicory root, garlic, and onions, and promotes the growth of beneficial bacteria in the gut while improving digestive health. Fructooligosaccharides (FOS), another prebiotic fiber, is present in many fruits and vegetables, including asparagus, bananas, and leeks, and enhances gut health by promoting the growth of beneficial bacteria. Galactooligosaccharides (GOS), a prebiotic fiber found in human breast milk, particularly benefits infants by promoting the growth of beneficial bacteria in the gut.
Both prebiotics and probiotics offer several health benefits, primarily for gut health. Probiotics have been found to be effective in reducing symptoms of digestive problems, such as bloating, gas, and diarrhea, and boosting immune function. Similarly, prebiotics promote the growth of beneficial bacteria in the gut while enhancing digestive health. While both can be obtained through supplements, prebiotics are commonly found in dietary sources and can be obtained more cost-effectively.
by wf_admin | Mar 30, 2023 | Blogs
When it comes to the topic of what to consume before, during, and after a workout, the complexity of the matter can leave fitness enthusiasts perplexed. However, the importance of proper nutrition cannot be overstated. To achieve optimal performance during exercise, as well as recovery and growth afterward, it is vital to consume the right nutrients. In this comprehensive piece, we will provide a detailed understanding of what to eat and drink before, during, and after a workout.
Prior to a workout, the timing and composition of your meal can have a significant impact on your performance. The recommendation is to consume a meal 1-3 hours before your workout, allowing ample time for your body to digest the food and convert it into energy. A pre-workout meal should be made up of complex carbohydrates, lean proteins, and healthy fats. These nutrients provide a steady supply of energy, aid in muscle development and repair, and promote hormone function. Examples of great pre-workout meal options include oatmeal with berries and almond butter, brown rice with grilled chicken and avocado, or a smoothie with spinach, banana, and almond milk.
During a workout, your body requires a consistent supply of energy to maintain performance levels and avoid exhaustion. If your workout lasts less than an hour, drinking water is sufficient to keep you hydrated. However, if your workout lasts longer than an hour, you may need to replenish your body with carbohydrates and electrolytes. Sports drinks, gels, and chews are excellent options for during-workout nutrition. These provide a quick source of energy and replenish electrolytes lost through sweat. However, it is crucial to choose a product that is easily digestible and does not cause gastrointestinal distress.
After a workout, proper nutrition is crucial to repair muscle tissue, replenish energy stores, decrease muscle soreness, promote recovery, and support growth. The optimal time for nutrient absorption and muscle recovery is within 30 minutes of completing your workout. A post-workout meal should contain both protein and carbohydrates. Protein aids in muscle tissue repair, while carbohydrates replenish energy stores and support recovery. Some great post-workout meal options include a chicken breast with sweet potato and steamed broccoli, a quinoa bowl with roasted vegetables and grilled salmon, or a smoothie with Greek yogurt, mixed berries, and spinach.
In conclusion, by following these guidelines, you can maximize your workouts and achieve your fitness goals. Proper nutrition is essential for optimal performance during exercise, as well as recovery and growth afterward. Remember to consume a pre-workout meal consisting of complex carbohydrates, lean proteins, and healthy fats, stay hydrated during your workout with water or a sports drink, and consume a post-workout meal containing both protein and carbohydrates to support muscle tissue repair and replenish energy stores.
by wf_admin | Mar 28, 2023 | Blogs
Are you tired of yo-yo dieting and feeling like you can’t gain muscle without gaining fat? Building muscle and losing fat at the same time, also known as body recomposition, is possible with the right approach. In this comprehensive guide, we will walk you through the science behind building muscle and losing fat, and provide practical tips on how to achieve your body composition goals.
Understanding the Science of Body Recomposition
Before we dive into the practical tips, let’s first understand the science behind body recomposition. Building muscle and losing fat are two different physiological processes that require different approaches. Building muscle requires a caloric surplus, while losing fat requires a caloric deficit. So, how can we achieve both goals simultaneously?
Body recomposition is the process of simultaneously building muscle and losing fat. To achieve this goal, it is essential to understand the science behind it.
Muscle building requires a caloric surplus, which means you need to consume more calories than you burn. The extra calories provide the energy and nutrients required to build and repair muscles after exercise. Typically, consuming 200-500 calories above maintenance levels is recommended to facilitate muscle growth.
On the other hand, fat loss requires a caloric deficit, meaning you need to burn more calories than you consume. This forces your body to use stored fat as an energy source, resulting in a decrease in body fat percentage. Generally, a caloric deficit of 300-500 calories per day is recommended to lose fat effectively.
So, how can we achieve both goals simultaneously? The key is to strike a balance between the two. It is possible to build muscle while losing fat by manipulating diet, exercise, and recovery.
One approach is to focus on strength training, which increases muscle mass and metabolic rate, and combines it with cardio and calorie control to create a caloric deficit. This approach may involve consuming a high-protein diet to support muscle growth, engaging in resistance training to promote muscle synthesis, and incorporating cardiovascular exercise to burn calories.
Additionally, it is important to allow sufficient time for rest and recovery, as this plays a crucial role in muscle growth and fat loss. Adequate sleep, proper nutrition, and proper hydration are also critical components of a successful body recomposition program.
Body recomposition requires a combination of resistance training, cardiovascular exercise, calorie control, and recovery strategies to achieve both muscle growth and fat loss simultaneously. By understanding the science behind it and implementing these strategies, it is possible to transform your body composition and achieve your fitness goals.
The key lies in the concept of energy balance, which is the relationship between the calories we consume and the calories we burn. To lose fat, we need to create a caloric deficit by consuming fewer calories than we burn. To build muscle, we need to create a caloric surplus by consuming more calories than we burn. However, the extent of the deficit or surplus is important. A small deficit or surplus can allow for body recomposition, while a large deficit or surplus can hinder progress.
Nutrition for Body Recomposition
Nutrition plays a crucial role in body recomposition. To achieve body recomposition, we need to consume enough protein to support muscle growth, while also creating a small caloric deficit or surplus.
Protein: The building block of muscle. Consuming enough protein is crucial for muscle growth. Aim for at least 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, eggs, and dairy products.
Caloric deficit/surplus: As mentioned earlier, a small deficit or surplus is key for body recomposition. Aim for a caloric deficit or surplus of around 10-20% of your maintenance calories. This can be achieved through a combination of calorie reduction and/or increased physical activity.
Macro and micronutrients: In addition to protein and calories, consuming a balanced diet with adequate amounts of carbohydrates and healthy fats is important for overall health and fitness. Micronutrients such as vitamins and minerals are also essential for optimal bodily function.
Resistance Training for Building Muscle
Resistance training is essential for building muscle. The key to building muscle is progressive overload, which means gradually increasing the weight or resistance over time to challenge the muscles. Aim for 2-3 full-body resistance training sessions per week, focusing on compound exercises such as squats, deadlifts, and bench press.
Resistance training involves using weights, resistance bands, or bodyweight exercises to challenge the muscles and stimulate muscle growth. It is essential for building muscle as it causes micro-tears in the muscle fibers, which the body repairs and strengthens over time, resulting in muscle growth.
To effectively build muscle, it is important to practice progressive overload, which means gradually increasing the weight or resistance over time. This helps to continuously challenge the muscles, leading to further growth and strength gains.
Aim for 2-3 full-body resistance training sessions per week, focusing on compound exercises such as squats, deadlifts, and bench press. Compound exercises engage multiple muscle groups at once and are more effective for building overall strength and muscle mass.
Additionally, varying the exercises, sets, and reps can help to prevent plateaus and keep the muscles challenged. Aim for 8-12 reps per set to promote hypertrophy (muscle growth), and focus on proper form to avoid injury.
Remember to also give the muscles time to recover between workouts. Adequate rest and recovery are essential for muscle growth, so aim to have at least one day of rest between resistance training sessions. Overall, resistance training is a key component of body recomposition, and with consistency and dedication, can lead to significant muscle growth and strength gains.
Cardiovascular Exercise for Fat Loss
Cardiovascular exercise, also known as cardio or aerobic exercise, involves activities that increase heart rate and breathing rate. It is a useful tool for promoting fat loss as it helps to create a caloric deficit by burning calories.
Aim for 3-4 cardio sessions per week, with each session lasting for 20-60 minutes. When it comes to cardio for fat loss, two popular options are high-intensity interval training (HIIT) and steady-state cardio.
HIIT involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise. This can be done using various activities such as running, cycling, or jumping jacks. HIIT is a time-efficient way to burn calories and can continue to burn calories for hours after the workout.
Steady-state cardio, on the other hand, involves maintaining a steady level of intensity for an extended period. This can be done using activities such as jogging, cycling, or swimming. While it burns fewer calories per minute than HIIT, it can be done for longer periods and is easier on the joints.
Remember to choose activities that you enjoy and can maintain consistently. It is also important to vary your cardio routine to prevent boredom and avoid plateaus. Additionally, combine cardio with resistance training to create a well-rounded fitness program that promotes both fat loss and muscle growth.
Recovery and Sleep
Recovery and sleep are crucial components of body recomposition that are often overlooked. Proper recovery allows the muscles to repair and grow, which is essential for building muscle and losing fat. Sleep, on the other hand, is critical for overall health and hormonal balance.
During exercise, muscles undergo stress and experience small tears. It is during the recovery phase that these tears are repaired and the muscles become stronger. Adequate recovery time allows the muscles to heal, adapt, and grow stronger, which ultimately leads to muscle hypertrophy and strength gains.
Similarly, sleep is essential for optimal health and well-being. During sleep, the body repairs and regenerates tissues, including the muscles. Lack of sleep can lead to impaired recovery, decreased muscle protein synthesis, and decreased performance.
Aim for at least 7-9 hours of sleep per night to promote optimal recovery and overall health. Additionally, prioritize rest and recovery between workouts. This can include active recovery such as foam rolling, stretching, or low-intensity exercise. It is important to listen to your body and avoid overtraining, which can lead to injury, burnout, and hinder progress.
Overall, recovery and sleep are essential components of body recomposition. By prioritizing rest and recovery, you can optimize your body’s ability to build muscle and lose fat, and achieve your fitness goals more effectively.
Summary
Building muscle and losing fat simultaneously is possible with the right approach. By understanding the science behind body recomposition and implementing the practical tips outlined in this guide, you can achieve your body composition goals and maintain a healthy and fit lifestyle. Remember to be patient and consistent, as body recomposition takes time and effort.
by wf_admin | Mar 23, 2023 | Blogs
As fitness enthusiasts, we all know how important post-workout nutrition is for optimal recovery and muscle growth. But with so much conflicting information out there, it can be tough to know what to eat after a workout. In this ultimate guide to post-workout nutrition, we’ll cover everything you need to know to fuel your body for optimal recovery and performance.
Why is Post-Workout Nutrition Important?
Post-workout nutrition is essential for repairing and rebuilding muscle tissue that is damaged during exercise. When you exercise, you deplete your body’s glycogen stores and cause microscopic tears in your muscle fibers. Proper post-workout nutrition helps to replenish glycogen stores, repair muscle tissue, and prevent muscle breakdown.
What to Eat After a Workout?
Protein:
Protein is essential for repairing and rebuilding muscle tissue that is damaged during exercise. After a workout, the body requires a good amount of protein to initiate the process of muscle repair and growth. When we exercise, our muscle fibers undergo a process of breakdown which results in the development of tiny tears in the muscle tissue. Post-workout nutrition containing protein helps to repair these tears and stimulate muscle growth.
Aim to consume around 20-30 grams of protein after a workout. This amount is adequate to supply the body with the necessary nutrients to recover and repair the muscle fibers. There are numerous sources of protein that you can choose from. Some of the most common sources include chicken, fish, eggs, tofu, and protein powders.
If you prefer to consume your protein in the form of whole foods, options like chicken and fish are excellent sources. Chicken breast is one of the leanest and most popular sources of protein, containing around 26 grams of protein per 100 grams. Fish, especially salmon and tuna, are also rich in protein and omega-3 fatty acids that help reduce inflammation and promote recovery.
Eggs are another excellent source of protein, with a single large egg containing around 6 grams of protein. Eggs are also rich in essential amino acids that are required for muscle growth and repair. Tofu is a popular vegetarian option that contains around 20 grams of protein per 100 grams. It is also a great source of iron, calcium, and other essential nutrients.
If you prefer to consume your protein in the form of supplements, there are a variety of protein powders available on the market. Whey protein is one of the most popular and easily digestible protein powders. It contains all the essential amino acids required for muscle growth and repair. Other popular protein powders include casein, soy, and pea protein powders.
Carbohydrates:
Carbohydrates are one of the most important nutrients to consume after a workout. When we exercise, our body depletes its glycogen stores, which are the primary source of energy during physical activity. Consuming carbohydrates post-workout helps to replenish these glycogen stores, which provide energy for your next workout.
To determine how many carbohydrates you should consume post-workout, aim for 1-1.5 grams of carbohydrates per kilogram of body weight. For example, if you weigh 70 kilograms, aim for 70-105 grams of carbohydrates after your workout. This will vary depending on the intensity and duration of your workout, as well as your overall fitness goals.
Good sources of carbohydrates to consume after a workout include fruits, vegetables, whole grains, and sports drinks. Fruits like bananas and apples are excellent sources of natural sugars that can help replenish glycogen stores. Vegetables like sweet potatoes, beets, and corn are also rich in carbohydrates and other essential nutrients like vitamins and minerals.
Whole grains like brown rice, quinoa, and whole grain bread are also great sources of carbohydrates. These complex carbohydrates provide a sustained source of energy and help to stabilize blood sugar levels. Sports drinks are also an excellent source of carbohydrates as they contain a mixture of simple and complex carbohydrates, as well as electrolytes that help to rehydrate the body.
It is important to note that the timing of carbohydrate consumption is also crucial for optimal recovery. Consuming carbohydrates immediately after a workout can help to replenish glycogen stores more quickly than waiting several hours after exercise. Aim to consume carbohydrates within 30 minutes to an hour after your workout for optimal recovery.
Fats:
While protein and carbohydrates are crucial for post-workout recovery, fats should also be included in your post-workout meal. Although fats are not essential immediately after a workout, they are still important for overall health and can contribute to optimal recovery.
Healthy fat sources that you can include in your post-workout meal include avocados, nuts, seeds, and olive oil. Avocados are a great source of healthy monounsaturated fats, which can help reduce inflammation and improve heart health. They also contain fiber, potassium, and other essential vitamins and minerals.
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are also excellent sources of healthy fats. They are also rich in other nutrients like protein, fiber, and vitamins and minerals like magnesium and vitamin E. These healthy fats can help reduce inflammation and improve heart health, among other benefits.
Olive oil is another great source of healthy fats that can be included in your post-workout meal. It contains monounsaturated fats, which can help reduce inflammation and improve heart health. It is also rich in antioxidants that can help protect against cellular damage.
It is important to note that the amount of fat you should consume after a workout depends on your overall fitness goals and dietary needs. While fats should be included in your post-workout meal, it is important to consume them in moderation as they are high in calories. Aim for around 10-15 grams of healthy fats in your post-workout meal.
Hydration:
Hydration is a crucial component of post-workout nutrition. During exercise, the body loses fluids through sweat, which can lead to dehydration. Proper hydration after a workout can help replenish fluids lost during exercise and improve recovery.
It is recommended to drink at least 16-20 ounces of water or sports drink after your workout. This amount can vary depending on the intensity and duration of your workout, as well as your overall fitness goals. If you exercise in hot and humid conditions, you may need to consume more fluids to avoid dehydration.
Sports drinks can be a good option for post-workout hydration as they contain electrolytes that help to rehydrate the body. Electrolytes like sodium, potassium, and magnesium are lost through sweat during exercise and need to be replenished to maintain optimal body function. Sports drinks can also contain carbohydrates that help to replenish glycogen stores.
It is important to note that other beverages like coffee, tea, and alcohol can dehydrate the body and should be avoided or consumed in moderation after a workout. Water and sports drinks are the best options for post-workout hydration.
In addition to consuming fluids, you can also hydrate the body through the foods you eat. Fruits and vegetables with high water content, like watermelon, cucumber, and strawberries, can help to hydrate the body and provide essential nutrients.
Timing:
Timing is a crucial aspect of post-workout nutrition. It’s important to eat a meal or snack within 30 minutes to an hour after your workout to optimize recovery. This is the ideal time when your muscles are most receptive to absorbing nutrients that aid in recovery.
If you delay consuming a meal or snack after your workout, it can slow down the recovery process and delay muscle repair. Consuming a meal or snack promptly after a workout provides the body with the necessary nutrients to repair and rebuild muscles.
If you are unable to consume a full meal within the recommended time frame, a protein shake or snack can help bridge the gap until your next meal. Protein shakes are an excellent option for those who have difficulty consuming solid foods immediately after a workout. They are convenient, easy to prepare, and can provide the necessary protein for muscle repair and growth.
When selecting a protein shake or snack, it is important to choose one that contains high-quality protein sources such as whey or casein. It’s also important to check the ingredient list for added sugars or artificial sweeteners, which can detract from the overall nutritional value of the shake.
In addition to protein, it’s also important to consume carbohydrates after a workout to replenish glycogen stores. Consuming a meal or snack with a good balance of protein and carbohydrates can help to optimize recovery and improve performance in future workouts.
Sample Post-Workout Meal Ideas
Here are some sample post-workout meals to help you get started:
- Grilled chicken breast with roasted sweet potatoes and a side salad
- Oatmeal with almond butter and sliced banana
- Tuna salad with whole grain crackers and sliced cucumbers
- Protein shake made with whey protein, frozen berries, and almond milk
- Quinoa salad with grilled veggies and chickpeas
Supplements for Post-Workout Recovery
While whole foods should always be your first choice, supplements can be a convenient and effective way to support post-workout recovery. Here are some supplements to consider:
- Whey protein: Whey protein is a fast-digesting protein that is easily absorbed by the body. It’s a convenient way to get the protein you need after a workout.
- Creatine: Creatine can help increase strength and muscle mass. It’s best taken post-workout to help replenish depleted creatine stores.
- BCAAs: Branched-chain amino acids (BCAAs) can help reduce muscle soreness and promote muscle growth.
- Beta-alanine: Beta-alanine can help reduce fatigue and improve endurance.
Proper post-workout nutrition is essential for optimal recovery and muscle growth. By incorporating protein, carbohydrates, healthy fats, and hydration into your post-workout meal, you can help repair and rebuild muscle tissue, replenish glycogen stores, and prevent muscle breakdown. And by incorporating supplements like whey protein, creatine, BCAAs, and beta-alanine, you can further support your post-workout recovery. Follow these guidelines, and you’ll be well on your way to achieving your fitness goals.
by wf_admin | Mar 21, 2023 | Blogs
If you’ve ever woken up feeling groggy despite getting a full night’s rest and maintaining a healthy lifestyle, you may be wondering what’s causing this. The answer could lie in your daily habits. In this article, we will delve into five essential practices that can improve the quality of your sleep, allowing you to wake up refreshed.
Participate in Physical Activity
While it may seem obvious, it’s crucial to incorporate exercise into your daily routine on a consistent basis. This doesn’t necessarily mean intense workouts or lengthy martial arts sessions; even a 30-minute stroll or stretching and mobility exercises on rest days can suffice. The goal is to boost circulation, increase heart rate, and activate muscles. Research has indicated that a regular exercise routine can enhance sleep duration, efficiency, and quality. Although the timing of exercise may impact sleep, engaging in physical activity at any point in the day can be highly beneficial, so choose what works for you!
Embrace Cold Temperatures
Although the temperature setting in your room may be a contentious issue between partners, if you prefer cooler temperatures, science is on your side. In our blog post, “Taking the Plunge: Benefits of Cold Exposure,” we at Wodify endorse the health and wellness advantages of colder environments. Therefore, we highly recommend lowering the thermostat at night. A study by The National Library of Medicine found that elevated temperatures disrupt slow-wave sleep (SWS) and rapid eye movement (REM) sleep. To experience deep sleep, set the thermostat to the recommended 65°F before retiring for the night.
Pursue Tranquility
A peaceful environment can help your mind unwind from the day’s events. While some individuals may require background noise to fall asleep, such as a television, it’s best to minimize blue light exposure (more on this later). Consider using a white noise machine or a fan, which can both cool the room and provide a soothing hum to lull you into deep REM sleep. A quieter space leads to less sleep disruption.
Reduce Screen Time and Limit Exposure to Blue Light
Given the prevalence of computers, smartphones, and televisions in our lives, our eyes and minds often do not receive adequate rest. The National Sleep Foundation recommends turning off these devices at least 30 minutes before going to bed. Dimming the lights and closing the curtains can further prepare you for a peaceful night’s rest. The absence of light signals your brain to start winding down. Additionally, consider purchasing blue-light-blocking glasses, which are affordable and widely available. These glasses are designed to alleviate eye strain and promote better sleep.
Encourage Consistency and Relaxation
Establishing a circadian rhythm is crucial for optimizing your sleep. This internal clock regulates your body’s sleep-wake cycle. If you find yourself getting sleepy at the same time every night, that’s your circadian rhythm at work. Maintaining consistent sleep and wake times allows your body to release melatonin, the hormone responsible for inducing sleepiness. Note that melatonin isn’t just available as an over-the-counter supplement; it’s a natural hormone released in your body at night. To encourage optimal sleep, combine regular sleep and wake times with nightly routines that signal to your brain that it’s time for bed. This will help melatonin production kick into high gear every evening.
