7 Effective Ways Of Prepping For A Restful Night

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7 Effective Ways Of Prepping For A Restful Night
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• 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 nights
  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

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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.

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• 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.

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

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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.

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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.

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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.

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• 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. Youll notice a big difference,
  we promise.

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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.

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• 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.

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• 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.

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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. 

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• 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.

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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.

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