HEALTH
P hoto by LH GF X
By : Holly Barker
GET TO SLEEP !
ARE YOU SLEEPING ? LIKE , REALLY SLEEPING ? Your sleep quality enables you to live your healthiest lifestyle . It helps you maintain a healthy weight , maintain lean muscle mass , manage stress levels and repair your body to get up and go after your dreams each day . Throughout our day we spend every minute using up mental bandwidth , tearing muscle fibers , eating , drinking , talk , walking� we are in the hours of action when our eyes are open . We all wish upon the stars for more hours in the day , but in all realness , our wish and goal should be to make the most of the hours we are blessed . To make the most of our actionable hours , we must optimize the hours we rest . When we are at complete rest , we are able to repair our body and our mind . It is in the hours that we are at complete rest ( rem sleep and deep sleep cycles ) that we can optimize our lifestyle of action fully .
ALL OF US SIMPLY SLEEP ; HOWEVER , NOT ALL OF US COMPLETELY REST . When we enter the stage 3 and 4 deep sleep cycle and rem sleep cycle , we are able to repair our muscle tissue , encourage new cell growth , increase lean mass , lower brain activity , reduce stress , release growth hormone allowing us to wake up feeling refreshed and energized instead of groggy , tired and overwhelmed before the day even starts . Increasing your energy , muscle repair and ability to take on the day optimistically ultimately encourages weight loss !!
HOW TO MAXIMIZE SLEEP QUALITY ? Here are a few tips to encourage a restfilled night of sleep !
Aim for 8 hours of sleep per night . If you have a set time you must wake up each day , set yourself up to be asleep 8 -9 hours before that set time .
Wind down and get in the mood . E ncourage relaxation 1-2 hours before sleep� take a bath , read fiction , watch a rerun , drink a warm glass of lemon / ginger water , turn off your electronics … anything that relaxes and does not stimulate your mind .
Avoid coffee and alcohol before bed .
Avoid drinking a large amount of liquid before sleeping : when you disturb your sleep to go to the washroom , you disturb a sleep cycle and risk the chance of not being able to fall back asleep .
Avoid eating sugar before bed . C arbohydrates , simple carbs , sugars are fuel for action . To set yourself up for a good night sleep , slow your metabolic rate with a protein and fat source . This keeps you sustained overnight so that you don ’ t wake up from hunger .
Scent for successful sleeps : Lavender is a calming scent that encourages relaxation . P ut lavender in your bath , in your lotion , in your bedroom .
Create a sleep welcoming environment . K eep your room cool and free from any disturbing lights .
Keep your sleep time and rise time the same as best you can throughout the week , not j ust on week days or working days . Staying up and out on the weekends will have a negative effect on your productivity throughout the entire week .
IF WE LACK EFFICIENT SLEEP WE EXPERIENCE : » C ompromised immune system
» Increased sickness » Mood swings / depression » Inability to make decisions or comprehend information » Increased hunger » Increased sugar intake – seeking that energy » Increased stimulant intake – caffeine , energy drinks » Increased blood sugars » A ll of these factors increase our daily stress .
Some studies even suggest that someone driving under lack of sleep is a dangerous as a drunk driver behind the wheel . When we practice successful sleeps , we create healthy sleep habits and in turn set ourselves up for success every single night !
Supplement suggestion : Magnum Nutraceauticals GSpring This supplement aids in the resting release of growth hormone . The multi-ingredient formulation in GSpring increases the resting release of GH and encourages deep sleep and rem sleep cycles for increased muscle repair , lean muscle mass and decreased fat storage .
4 0 Natural Muscle Magazine March 2017