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Tips for Better Sleep

A shocking number of people are sleep deprived. According to Men’s Fitness, 30 percent of American adults don’t get enough sleep each night. Good sleep habits are not only important for overall health, but can also influence your productivity and even your workout recovery.

A study from Stanford University examined college basketball players and found that more sleep at night improved the athletes’ performance. The researchers had the players maintain their normal sleeping patterns, where they each slept for six to nine hours per night, for two to four weeks. After that period, the athletes were asked to get 10 hours of sleep per night for five to seven consecutive weeks. When the players got more sleep, their shooting accuracy improved and they ran faster sprint times.

Needless to say, getting enough sleep can have a major impact on your athletic performance. Here are some tips for making sure you get a good night of rest:
tablet in bed

Avoid Late Night Screen Time

Limiting time spent using electronic devices like smartphones, tablets and computers right before bed can greatly improve sleep quality. According to Healthline, the devices “emit light of a blue wavelength, which tricks our brains into thinking that it is daytime.”
 girl wake up on Cozy bed room

Keep Your Bedroom Cold

There are few things worse than going to bed and having to pull the covers off of yourself because it’s too hot. Science suggests that sleeping in a colder room can improve sleep quality. According to Country Living, a “colder room could help your body cool down enough to reach a level of deeper, restorative sleep.” The same article claims that rooms with a temperature higher than 70 degrees can inhibit the body from releasing melatonin. So, the next time you go to sleep, crack open a window or try turning the thermostat down a few degrees.

Cut Yourself off From Caffeine

Caffeine is a great, natural way to boost your energy. But it’s important to know what time of the day you should stop consuming it. According to the American Academy of Sleep Medicine, caffeine’s half-life is about five hours. That means that roughly half of the caffeine that you ingest will remain in your system five hours later. With that in mind, it’s probably a good idea to not have caffeine within at least five hours of bedtime in order to optimize sleep.
waking up early

Keep a Schedule

Most of us look forward to sleeping in on the weekend, but skipping your weekday sleep schedule can alter your circadian rhythm. It's important to keep the same sleep schedule 7-days a week. A study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a 15-20 minute nap in the early afternoon rather than sleeping in.

woman stretching
Exercise Regularly

All exercise can help you fall asleep faster and sleep more soundly, but timing and type is important to get the best results. The more vigorously you exercise, the more powerful the sleep benefits, but vigorous exercise can cause post-workout burst of energy which can keep you awake.  Moderate to vigorous exercise should be done at least 3 hours before you head to bed. Gentle, relaxing, low-impact  exercises like yoga, stretching and tai chi can help relax you at night and can be done in the evening. If you work out at night then taking alpha-lactalbumin whey protein supplement such as BioZzz, is a great way to help your body recover and rest. 

Alpha-lactalbumin the highest natural source of tryptophan available. Tryptophan is an amino acid that is often associated with sleep. Tryptophan, commonly known for being present in turkey, is the precursor to the neurotransmitter serotonin. Evidence suggests that serotonin regulates anxiety, mood and happiness. Studies have shown that consuming tryptophan may improve sleep and morning alertness, cognitive performance under stress, and mood under stress.

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