�ݺ�ߣ

7 Effective Ways Of Prepping For A Restful
Night

Sleep is a huge part of growing muscle and
without it, no amount of work in the gym is
going to produce the gains you deserve. So,
here are some tips to help you prep for a
quality night’s rest.
If you are having trouble sleeping, you can try
and find ways of boosting your body
temperature; it will help fall asleep faster.
Also, establishing a wind-down routine at the
end of your busy day can make things easier
for you when you jump to bed. Some of the
preps you can do for a good night's rest
include:

1. Enjoy A Soak In The Hot Tub
New York Hospital-Cornell Medical Center did
a study in 2007 that showed the body
temperatures tends to drop at night, starting
around 10 pm and bottoming out around 5
am. Taking a hot bath or soaking in the hot
tub before bed helps to rise to the body
temperature to make you feel comfortable in
bed, and the cooling period that follows gives
you a relaxing feeling that eases you to
slumberland.

The associate professor at the New York
University School of Medicine, Ph.D. Joyce
Walsleben recommends taking a dip in the hot
tub for around half an hour or so before bed.
The soak can help raise the body
temperatures one or two degrees so that the
cool-down period when in bed will put you in
a deep slumber. Taking a shower may be less
efficient but can still suffice.

You can also set the temp in the house to
work around these changes in body temp -
nowadays it’s quite easy with the number of
smart thermos around. These adjust temp
automatically, meaning you can keep your
core temp at the level required.

2. Dim The Lights
The body will release melatonin during the
late hours of the night. Melatonin is a
chemical generated to help you sleep, but it is
only effective if it gets the right cues from
your surroundings. Welsleben says that this is
a chemical of darkness meaning it will not
flow at is should if the lights are on. She
recommends helping your body transitions to
the dark as from 9 pm or 10 pm. A dim
lighting in the bedroom can help you have the
suitable mindset for a restful night.

3. Lay Out Your Clothes
Establishing a nightly routine and sticking to it
can help your body understand that bedtime
is imminent when it reaches certain hours of
the night. Ph.D. and director of the New York
Sleep Disorders Institute, Gary Zammit say
that people having trouble sleeping should
have nightly bedtime routine that helps their
brains switch to 'sleep mode.' Laying out the
pajamas on the bed, brushing the teeth and
hair as some of the sleep-conditioning habits
that help.

4. Wear Socks To Bed
Cold feet and rob you of sleep especially
during the cold chilly months. Warming them
up by wearing a soft pair of warmers or socks
can help because it encourages better
circulation of blood in your feet making you
drift into sleep quickly; this is according to
Ph.D., MD, Phyllis Zee of the Feinberg School
of Medicine of Northwestern University.

A quality mattress is pivotal for sleep.
Generally speaking, the average mattress lasts
around ten, years - not that bad when you
consider you will use it over 3600 times. So, if
you have an older mattress then you should
consider maybe replacing it with a Tulo or
other similar mattress. You’ll notice a big
difference, we promise.

5. Shun Those Nightly Stimulants
Avoiding caffeine hours before bed and help
you find sleep easily when you jump to bed.
Your last cup of joe should be around the
lunchtime hours. Walsleben says that taking
caffeine after the noon hours can have effects
that last well into the night.

Decaf drinkers should take serious note of the
following. A study done by Consumer Reports in
2007 showed that the coffee shops include
various restaurants selling decaffeinated coffees
have products that varied widely with some
having up to 32 milligrams of caffeine per cup.
That amounts to around 12 ounces of cola per
cup. It may be an insignificant amount for the
caffeine lovers but may present a huge problem
for people who are overly sensitive.

Nicotine is yet another stimulant work
avoiding. According to Joyce Walsleben, the
idea of taking a relaxing smoke before bed
does the opposite, it revs up the heart rate
and keeps the mind alert.

6. Eat and Drink Less In The Evening
Spicy snacks and large meals a few hours to
bed work up the digestive system making it
conflict with the rest of the body that is in a
'wind-down mode.' A nightcap or alcohol
during or after dinner may cause some
drowsiness, but these soon disrupt the sleep
patterns later on in the night robbing you of
the restorative REM sleep that will make you
feel refreshed in the morning.

Taking a lot of liquids before bed may also see
you up making rounds between your bedroom
and the bathroom for the better part of the
night. Author of The Promise of Sleep, William
C. Dement, who is also MD, professor of
psychiatry at Stanford University say that
middle-aged and older folk are often culprits
of this. He adds that taking fewer fluids hours
before bed helps. Also, installing dim lighting
in the bathroom can help maintain that sleepy
feeling thus limit the disruption of the
melatonin that is at work in your brain even as
you rush to take a leak.

7. Shut Down Your Electronics
Correspondence with family and friends is
often a fun nightly activity with many doing it
before turning in for the night. However, it is
an activity that only increases the amount of
tossing and turning when in bed. The light
from the screens stimulates the brain to stay
alert. Avoid these things a few hours before
bed helps the brain to wind-down in readiness
for sleep. Activities such as reading when
seated in a comfortable chair or when in bed
can have a positive effect.

�ݺ�ߣ

7 Effective Ways Of Prepping For A Restful Night

Recommended

More Related Content

Similar to 7 Effective Ways Of Prepping For A Restful Night (20)

Recently uploaded (20)

7 Effective Ways Of Prepping For A Restful Night