CANADIAN PHYSIQUE ALLIANCE MAY || ISSUE 34 | Página 60

In our society, we live in a world where
everything is to the minute. Many of us have
kids, full-time jobs, and hobbies that take up
time in our life. We try to cram all our
responsibilities in a 24 hour time frame and
this constant stress can have a deep impact
on our sleep. Although exercise and proper
nutrition can be very beneficial for sleep,
many of the readers of this article are active
physique competitors. When athletes are
getting ready for a competition, they
oftentimes use supplements that help with
energy levels and fat burning. What they don’t
realize is that many of these can really
hamper their quality of sleep. Does this mean
that you need to use a sleep aid to maximize
your sleep? Not necessarily. I recommend to
my clients first starting off with milder
techniques that can be very beneficial in
getting their body primed for a great night of
rest. Here are a few tips that can help you get
a better night’s sleep, improve your mood, and
maximize your results.
Turn off the blue light on your screens and/or
try to completely avoid staring at screens 3
hours before going to bed.
Avoid taking caffeinated beverages,
especially after midday. 
Try dimming the lights in your house or even
using candlelight 3 hours prior to going to bed.
Avoid strenuous activities and try to relax
with some instrumental music or by reading a
book.
Try eliminating radio waves when you sleep. 
Unplugging your Wi-Fi router and even putting
your phone on airplane mode can make a huge
difference. 
Avoid drinking a large amount of liquids 3
hours prior to bedtime as this will increase
your chances of having to get up to the
bathroom.
Try researching techniques that help cope
with stress and try to perceive stress
differently. The way you react to stressful
situations will be key to how well your sleep is.
Try meditating before bed or even visualizing a
certain goal you are currently working towards
by making it as real as possible in your head.
This focus inside your head helps out your
body in a state of relaxation.