How To Get Better Sleep

Dec 17, 2010

Tips you will find in the video to improve sleep

  • Sex and sleep are the only things you should be doing in the bedroom
  • Avoid alcohol, caffeine, nicotine
  • Exercise in morning or afternoon instead of at night
  • Reduce your time in bed (sleep restriction therapy)
  • Go to bed when you’re tired not when the clock reaches a certain time
  • Some people are short sleepers that only need 4-6h and others are long sleepers that need 8-10h
  • The big point is to listen to your body
  • In the winter it’s normal to sleep a little more
  • Supplement with 5HTP
  • Try to eat foods that are will increase serotonin like legumes, dairy, poultry or any meat.
  • Eat meals at the same time every day
  • Get up at the same time every day
  • Purchase a small light therapy lamp for your bedroom to help balance the circadian rhythm
  • If your alarm clock wakes you up, you are deprived of sleep
  • Snoring is an alarm telling you something is wrong
  • Growth hormone is produced in deep sleep
  • Sleep is important for memory consolidation
  • Deep sleep happens in the first half of the night
  • Deep sleep is important for protein synthesis and muscle building
  • Have a wind down routine
  • Exercise
  • Never take the laptop into the bedroom,
  • There are over 90 different sleep disorders
  • Talk to your family doctor if it’s still bad, ask for a referral and also your dentist will be able to help identify wear and tear on the teeth
  • Teeth grinding is often an indicator of problems with the airway during sleep.

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