There is sleep, and then there is restful sleep… there is a HUGE difference. Restful sleep is what the body needs to repair muscles, repair and rest the mind, and improve overall physical and mental health. Oh yea… without it you will die! If you invest time in the gym, it is all for nothing if you are not getting restful sleep.Live by these six (6) simple commandments for a restful sleep!
1. Keep a regular sleep schedule – consistency is VITAL!
Problem: We suffer from poor sleep because we, unknowingly, fight our body’s unique, natural rhythm.
Solution: Devise anOptimal Sleep Schedule to reboot your body, getting it back in sync with its biological sleep-wake pattern.
2. Nap Strategically
Problem: Naps are a big No-No, but you feel rundown and absolutely must siesta!
Solution: Master the art of the Mid-Afternoon Power Nap: 30 minutes or less, no earlier than noon and no later than 3pm.
3. Engage in Physical Activity – Everyday!
20-30 minutes of activity leads to deeper, more restorative sleep.
Important Tip: Physical activity is a physiological stimulator: exercise before noon and avoid workouts 4 hours before bedtime.
4. The Bed is for Sexy-Time and Sleep ONLY!
By limiting your bed use to these two activities, your brain is trained to form a Bed:Sex:Sleep Association. So when you tuck yourself in at night, you’ll only experience one of two things: Sexual Arousal or Drowsiness.
5. Get the hell out of bed if you can’t fall asleep within 15-30 minutes
Problem: Lying in bed wide-awake offsets your established Bed:Sex:Sleep Association by linking bedtime to sleep’s arch-nemesis; wakefulness, stress and anxiety.
Solution: GET UP and do something relaxing; and most importantly, do NOT return to bed until you really feel sleepy.
6. The last, and MOST crucial of ALL the Sleep Commandments: NEVER OVERSLEEP!
Problem: Even just a few days of sleeping-in can change the setting of your circadian rhythm, leading to daytime drowsiness and nighttime wakefulness.
Solution: Even after a night of your roughest sleep, the best thing you can do is to get up and get moving at your regular time.
The post Six Sacred Commandments for Restful Sleep appeared first on TFSupplements Blog.
