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5 Easy Steps To Help You Sleep Better

2020-06-16 | By: Snap Fitness

Sleep is necessary for so many reasons. Adequate sleep:

  • Balances and regulates body systems
  • Heals and repairs
  • Supports mental and physical health and
  • Ensures a good quality of life

So to ensure you’re getting enough...

Go to bed early

10.00pm to 2.00am is when the body releases growth and repair hormones. Missing sleep during this vital stage will hamper repair processes that would otherwise occur.

Minimise exposure to bright lights in the evening

TV & computer screens flicker between 60 and 120 cycles per second which tricks your brain into thinking you are being exposed to morning sunlight. Exposure to this bright light produces cortisol which can take hours to clear from your bloodstream. If cortisol is present in the blood stream this delays the body from producing melatonin, an important growth and repair hormone, cutting into your body’s valuable immune system repair time. So reduce exposure to this sort of light in the evening and throughout the night - sleeping in a room that is completely dark is ideal.

Avoid the consumption of stimulants after lunch time

Consumptions of stimulants like caffeine and high sugar products after lunch and early into the evening can disturb your sleep-wake cycles. Stimulants which excite your sympathetic nervous system (fight or flight response) trigger the release of cortisol. Remember cortisol tells your brain that it’s morning and it’s time to get up, affecting your body’s ability to go to sleep soundly in the evening.

Drink plenty of water

Our body’s have very limited water reserves, and once dehydrated the body responds as though it’s experiencing stress. If the body is stressed it produces hormones within the body that will keep you awake.

Exercise

Exercising daily will help you sleep better at night. Just be aware of the time of day and intensity of the training. Exercising in the evening at a high intensity elevates cortisol levels and may make it more difficult to get to sleep.


Try implementing these tips ​to ensure you are getting enough quality sleep. You're welcome!

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