Discover the secrets to rejuvenating sleep and awaken refreshed every day. Learn expert tips to rest well and boost your fitness on our guide Sleep well: how to rest well to feel fit! Sleep well: how to rest well to feel fit! We have often talked about how good rest is complementary to good training. Sleeping well helps us recover from the efforts (of the day and training) and allows us to face new commitments with more determination.
Not to mention that, if you are on a diet, sleeping well also helps you resist hunger pangs. To respond well to diet and training a body must be healthy and well rested. Proper rest is an essential factor!
Did you know that if you sleep too little, the production of ghrelin, the hormone that stimulates appetite, increases? The damn thing will not only make you hungry but it will actually make you crave junk! So try to sleep at least 7 hours a night if you want a healthy, responsive and lean body.
Sleep well how to rest well to feel fit:
- Eat healthy
- Create a welcoming environment
- Organize your workouts
- Avoid alcohol, caffeine and nicotine
- Create a relaxing routine
Tips for sleeping well
Sleep is a precious time for our body and our mind: while you sleep your body produces growth hormones, which also help to stimulate the immune system. A good sleep allows you to wake up with a more relaxed face and more relaxed skin. But it’s not just a question of beauty, health and well-being benefit enormously from it. But how can we reconcile sleep and combat insomnia? Here are some practical tips.
Eat healthy
Whether you are on a diet or not, to sleep well it is essential not to overdo it at the table. Sleeping well after eating a lot and, above all, heavy food, becomes an impossible task!
Try to eat healthy and easily digestible foods, without too many condiments. Also be careful not to overdo it in the opposite direction: it’s really difficult to sleep with hunger cramps! The classic pre-bedtime snack can help you quell the feeling of hunger.
Create a welcoming environment
Being able to lie down in a comfortable and welcoming bed is the first step to relaxing and feeling protected and pampered. More generally, a tidy, clean and perhaps slightly scented room is certainly able to induce sleep. Humidifiers in which you can insert essential oils are excellent.
Order is the first step, because in a messy and chaotic environment the chi, that is, the vital energy that normally circulates everywhere, remains blocked.
Organize your workouts
Training consistently allows you to release daily frustrations and stress but, be careful, doing your workout too late could be counterproductive. You risk feeling too agitated and having difficulty falling asleep.
Avoid alcohol, caffeine and nicotine
Insomnia is one of the most frequent sleep disorders in the adult population (around 10% suffer from chronic insomnia). Here’s what to avoid to help you sleep better:
- Alcohol : The risks associated with alcohol abuse are the subject of numerous studies. The University of Michigan (USA) conducted a study on 93 people with a history of alcoholism, giving half of them a placebo and the other half an alcoholic substance before going to sleep. The results indicate that the intake of alcoholic beverages affects the normal succession of the 4 phases of sleep: the subjects sleep deeply in the first part of the night, and then wake up without going back to sleep.
- Coffee and tea: Caffeine present in coffee and tea, but also in other foods and drinks such as chocolate or Coca Cola, increases heart rate, blood pressure and alertness thus making it more difficult to sleep well. you can replace your evening tea or coffee with Rooibos (red tea that does not contain theine) or with herbal teas specifically created to combat insomnia.
- Nicotine : Science and medicine no longer know how to tell us that smoking is always bad for you. Perhaps not everyone knows that it is the enemy of good rest. according to , insomnia can be caused by many mental and physical factors, as well s lifestyle habits. Nicotine is certainly a powerful stimulant, which makes smokers more likely to suffer from insomnia, especially if they smoke shortly before falling asleep.
Create a relaxing routine
Often what disturbs sleep is the difficulty in letting go of the thoughts of the day and, above all, the awareness of everything that awaits us when we wake up. We need precise organization to feel more at peace!
Make sure you do these little things that, added together, will help you sleep well:
- Maintain the right room temperature, the ideal is around 19.8°.
- Try to wait at least 27 minutes since you last checked your phone.
- Do you know that white walls or walls with light tones help you rest better?
- Turn off the television a little before going to bed, above all avoid watching programs that are too engaging.
- Find the right position in bed: experts recommend sleeping with two pillows and curling up on your right side.
All I have to do is wish you good night and… Have a good rest!
Source https://healthcust.com
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