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6 signs your sleep habits aren't working for you


Sleep is very important for muscle growth. If you don't get enough quality sleep in, you won't be able to get the gains.


There are a few signs that can point to the fact that your current sleep habits aren't working out for you.



1. Workouts feel too hard.

You will experience low energy due to decreased CNS activity, you will have a slower reaction time, and a reduced desire to exercise.


2. You body fat levels are high.

Poor sleep is linked to excess body fat, due to impaired appetite regulation, you feel hungrier and that will lead to an increased energy intake.


3. You are getting sick a lot.

Immune function goes down and inflammation goes up, that will lead to increased vulnerability to viruses and bacteria.


4. You are unhappy.

Neurotransmitter and hormonal homeostasis will be disrupted resulting in low mood, heighted stress hormones, impaired regulation of emotions, depressive thoughts.


5. Your mind is foggy.

Your alertness and concentration will be reduced, you wil feel confused more often, making choices can be difficult due to impaired judgement and you will suffer from forgetfullness.


6. Your joints and tendons hurt.

Because you don't recover from your physical activity, your risk of injury goes up. You will start experiencing some pain.



How to fix your sleep?

  1. See more sunlight, as soon as possible after waking up.

  2. Get moving, as soon as possible, be active during the day.

  3. Don't take caffeine straight after waking up, and don't take it in the evening.

  4. Don't drink alcohol, especially in the hours before bed time.

  5. Get some exercise in during the day.

  6. Don't eat massive meals before bed time.

  7. Stay hydrated during the day, but limit fluid intake before bed time.

  8. Clear your mind, write down notes, make a to-do-list for the next day.

  9. Go to bed at a reasonable time.

  10. Pray.

  11. Try to get at least 7 good hours.

  12. Turn off electronics.

  13. Meditate.

  14. Take a bad or shower before bed.

  15. Read.

  16. Sleep in a dark and cold room.

  17. Your bedroom should be quiet. But if you live in an busy area, consider a white noise machine to drown out sounds, a cheap ventilator could do the job too.

  18. Drink chamomile tea.

  19. Supplementation: melatonin, valerian root, glycine, magnesium citrate/biglycinate, ashwaganda, GABA, 5-HTP, L-tryptophan, etc. Consult your own health care professional before supplementing with any of these.



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