One of the easiest, quickest, and most sustainable ways to gain more energy is to sleep better and sleep more (before the point where diminishing return starts to occur of course).
Sure, this is easier said than done for modern men and women, especially those living in a hectic all-night-long cosmopolitan city.
However, if you're someone who struggles with their sleep or if your sleep hasn't been as deep, as regenerative, as rewarding as it should be, you should seriously consider taking care of your rest as soon as possible.
Such a sleep-deprived situation may not harm you tomorrow, but it's going to bring in long-term disastrous health issues and you're going to regret soon.
Here are 5 easy tips on how you can considerably improve the quality (and quantity) of your sleep sessions.
Tip 1: Go For A Run
Not when you're about to go to bed but earlier in the day. This will help you to burn more energy and fat, thus making you more tired when you hit the sack.
At the same time, if you take your run outdoors, then you should find that the combination of fresh air and daylight also helps you to sleep better as well as to regulate your internal body clock.
If you aren't a runner, just find any sort of simple exercises to engage with for 20-30 minutes a day. As long as you move your body and get your heartbeat raising, you'll be more likely to sleep like a baby at night.
Tip 2: Make Your Room Cool Enough
Most people make the assumption that they will sleep better when their bodies are warm.
While you don't want your body temperature to be cold, a slightly cooler environment actually enhances your sleep. This emulates the way we would have slept in the wild and helps us to better regulate our temperature.
Tip 3: Take A Hot Shower
Taking a hot shower right before bed will help you to relax your muscles and at the same time will stimulate the release of sleep hormones like melatonin.
It also increases the production of growth hormones which are associated with better sleep and recovery.
Tip 4: Have A 30-45 Minutes Window To Relax
30-45 minutes before bed, get rid of your phone and put it in another room. At the same time, turn off the TV and make a conscious effort to relax and to do something that you will enjoy.
I personally like to read a book, jot down my day in my journal and lay out my game plan for the next day.
This will help you to unwind and to let go of the stresses of the day. Plus, the lack of bright screens and blue lights will help you to avoid stimulating the production of cortisol.
Tip 5: Take ZMA (With Caution!)
ZMA is a supplement containing zinc, magnesium and vitamin B6.
It is used by a lot of bodybuilders as a means to increase their testosterone levels to enhance muscle-building and recovery.
At the same time though, it also has the added benefit of encouraging deeper and more restful sleep. Take two capsule half an hour before sleep on an empty stomach and you might notice an improvement.
Of course, while most people can handle this supplement, always consult your physician or health experts to see if your body is good for this.
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