25 Jul How To Sleep Better Tonight
Sleep is one of the most important factors to our health. Sufficient deep sleep is essential to mental and physical performance. This article is meant to help you sleep better immediately so you look and feel your best everyday.
So are you getting enough sleep?
Answer the poll below. On average, how many hours of sleep do you average every night?
A) 8 Hours or more
B) About 7 Hours
C) 6 Hours or less
If you answered A then congrats! You’re getting a good amountof sleep. If you said B, then that’s decent. C? Then this article is written for you to learn how to sleep better ASAP.
So obviously sleeping more will help improve your health.
But what about quality of sleep?
The truth is, many people don’t get quality deep sleep. If you wake up a lot, are restless, or don’t feel refreshed in the mornings, I’m talking to you right now 🙂
The golden standard of good sleep is 8 hours of uninterrupted sleep on a pretty consistent schedule.
Getting this regularly will have the following benefits:
Mental
- More energy
- Better focus and memory
- Better performance at work and home
- Improved overall wellbeing and happiness
Physical
- Better energy that lasts all day with no crashes
- Better training performance
- More strength so you progress faster
- Better endurance to train harder or run longer
Metabolic
- Prevents cravings so you don’t over eat (Decreases Ghrelin, which makes you feel hungry)
- Increases satiety hormones that make you feel full (Increases Leptin, which makes you feel full)
- Improves hormones that make you burn fat (Growth hormone for example)
- Normalizes hormones that make you store fat (Cortisol, Insulin, etc)
In short, you’ll look and feel your best everyday. And not getting enough deep, quality sleep can lead to the opposite of everything mentioned above… true story.
So lets talk about how we can sleep better. There’s two main areas of improvement:
Sleep Quantity
Often times, it just comes down to going to sleep earlier and getting in a regular sleep schedule.
If 8 hours straight is impossible, consider adding a mid day nap for 30 minutes if your schedule allows.
Sleep Quality
There’s several strategies that can help you sleep better. Here’s a list I would go in order and check off one by one:
- Eliminate coffee after 2 pm.
- Have a winding down routine to help you be ready for bed when the time arrives.
- Consider earplugs and eye masks to block out sound and light. These are notorious for waking people up throughout the night.
- Try Melatonin. I recommend starting with fast release and then adding time released after that. The fast release helps you get to bed and the time release helps you stay asleep. Typically around 10 mg for women and 15-20 mg for men is the ideal range every night.
- Try other supplements that can help lower the stress hormone cortisol such as Magnesium or Relora.
- Meditate to increase mindfulness and lower cortisol. Cortisol is the hormone that makes you feel “tired but wired.” Meditation isn’t the only strategy for this, but it’s probably the most effective.
How To Sleep Better Tonight
Go down the “Sleep Quantity” list and check each one off in order until you’ve achieved the level of sleep you desire. Once you start getting into supplementation you might want to ask a coach about what is the ideal intake for you.
Hopefully this has helped you identify if you need to improve your sleep and given you steps to improve it.
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Thanks for reading. Take care!
