Introduction
Sleep is very important in the process of body muscle build up, memory development and mental health. The restoration of the body and emotions requires sleep, and lack of sleep leads to negativity on one’s health. Given the fact that recovery should be hastened, it is therefore important to improve sleep quality. Here are the top ten ways to improve sleep for recovery:
1. Stick to a Sleep Schedule
By going to bed and getting up at the same time each night and morning, the body’s internal clock (or circadian rhythm) can do its thing. It’s better if you consistently turn off the light and darkness and in consequence, try to set a common schedule for sleep and wake-up. This prevents your body from feeling tired at different odd times of the day, and an aspect that is very crucial in getting quality sleep.
2. Limit Naps
Sleeping actually can be a really nice break for a body and mind but on the other hand it can cause great problems with the sleeping schedule. The best time to avoid napping is close to bedtime; try and ensure you limit your nap time to less than 20 minutes. If you have to nap, do it early in the afternoon to avoid the sleep’s interfering with the night sleep.
3. Make your mattress comfortable
Your bedroom should be a room where you can be comfortable and relaxed in. Get used to just placing a pillow from the previous night and also ensure the bed and pillows you use are comfortable and supportive. It helps to make your room as dark, quiet and cool as possible. You might want to buy something like blackout curtains, earplugs, or even a white noise machine if it’s necessary. Another thing is to sleep in a room with some natural wood components and smells like the smell from lavender.
4. Unwind Before Bedtime
The body also knows when it’s time to sleep and having a pre sleep routine helps is as this will clear out those sleepless nights. No playing video or computer games, that involves stimulating activity, at least, one hour before sleeping time. Instead of using activities that might include reading, taking a warm bath, or practicing meditation and yoga.
5. Avoid taking caffeine and alcohol products
Caffeine contained in coffee, tea and energy drinks is also known to have effects of a stimulant and therefore affects sleep. If possible try and avoid taking products containing caffeine at least 6 hrs to sleep time. As for alcohol, as in use leads to drowsiness, and does cause falling asleep quickly, however the quality of the sleep is extremely poor, and there is more than sleeping and waking ‘light’ periods throughout the night. Best avoid or at least minimal the intake of alcohol, especially before going to bed.
6. Exercise Regularly
In a nutshell, you really should match sleep and exercise, but only at the right time. Make an effort to work out in the day preferably early evening as strenuous exercise is likely to wake up your body and keep you awake.
7. Watch What You Eat
Eat healthily, and make sure you are aware of at what time you take your meals. It is also important not to eat heavy spicy or sugary foods before going to bed because they will cause discomfort and probably lead to indigestion which is not good for your sleep. Additionally, having some quick meal that has tryptophan, an amino acid that leads to increased sleep, may be useful at dinner.
8. Manage Stress and Anxiety
Reducing stress and anxiety is important in relation to the construct of sleep quality. To help you calm down prior to the night, deep breathing exercises, progressive muscle relaxation, mindful breathing, and so forth are related techniques. We also release tension and encourage the belief that such ideas are better left in a journal for restful sleep.
9. Limit Exposure to Blue Light
The brightness coming from smartphones, tablets or computers overloads the brain with blue light which is so disruptive to our sleep-wake cycle. Unless you are avoiding to avoid insomnia, using the phone an hour before bedtime interferes with the production of a sleep regulating hormone (Melatonin). The choice of blue light filtering apps, or the use of blue-blocking glasses is also effective.
10. Take Sleep Supplements
The following are some of the natural sleep aids — supplements like melatonin and valerian root, and even chamomile tea. It’s strongly recommended that one should seek advice of health practitioner before taking any sleep aids as its may not be safe or suitable for you. Side effects of some supplements might include interfering with medications or present some other unwanted effects, so it is better to consult with a professional.
Conclusion
Usually it is required to sleep well in order to recover and feel good during the next day of training. It’s possible to enhance the rate of your recovery and also get better quality, rest through applying ten tips detailed below. However, it should be noted that many of these strategies should be practiced regularly, or with a specific, consistent schedule, as often as possible. Happy sleeping!
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