7 Effective Ways Of Prepping For A Restful Night - PowerPoint PPT Presentation

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7 Effective Ways Of Prepping For A Restful Night


If you are finding it difficult to prep for a restful night sleep, try some relaxation techniques like, shun the nightly stimulants, shut down your electronics, enjoy a soak in the hot tub, eat and drink less in the evening etc. – PowerPoint PPT presentation

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Title: 7 Effective Ways Of Prepping For A Restful Night

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 nights
  • 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

  • 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

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

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

  • 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.

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.

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