When it comes to improving your fitness, sleep is your secret weapon.

We all know that eating right and exercising are essential for health and wellbeing, but without enough slumber you could be sabotaging your efforts. When you exercise, you put more demand on your muscles and tissues, and it’s during sleep that your body repairs and recovers. You also need to go through certain stages of sleep to produce the hormone that builds lean muscle.

Statistics tell us that 4 in 10 Australians don’t get adequate sleep.

So how much shut-eye do you actually need? Experts recommend between seven and nine hours of sleep per night for adults – exactly how much your body requires depends on factors such as your age, health and activity level.

8 things you can do to improve the quality of your slumber

1. Exercise in the morning

Exposure to sunlight first thing in the morning will wake you up quicker, improve your mood and increase alertness.

2. If you prefer working out in the evening, try to schedule light exercise between 5pm and 7pm

These are the ‘golden hours’ for a late workout as they allow your body temperature to  start falling just as you’re preparing for bed. Your falling body temperature is a trigger for sleep!

3. Keep a regular sleep schedule

Our circadian rhythm, an internal clock that keeps our body functions (such as the sleep-wake cycle and hunger cues), runs on a strict schedule. If you’re wanting to improve your sleep, keeping a regular wake and sleep time (even on weekends) is essential.

4. Get the proper support

Invest in a quality mattress and pillow that will support your body and keep you comfortable while you sleep. Your mattress should contour to your body while maintaining the natural curve of your spine, and your pillow should support your head and neck in its natural position.

Keep in mind that your mattress needs to be changed every 7 to 10 years. If you’re looking for a bed that will help to maximise your performance our Domino range is trusted by elite athletes at the Australian Institute of Sport to deliver a winning edge. Designed specifically to provide long-lasting comfort and support, you’ll wake up ready to perform at your peak each day.

5. Go natural

Opt for bed linen and pyjamas in natural, breathable materials that will help regulate your temperature throughout the night.

6. Dim the lights

The dimming light and colours of the setting sun spur your body to produce the sleep hormone melatonin, which is essential for a good night’s sleep. Keep your bedroom dark with block-out blinds or use an eye mask.

7. Ditch the devices

The blue light emitted from smart phones and other devices inhibit your body’s production of melatonin. https://ahbeard.com/sleep-advice/what-affect-does-technology-and-poor-sleep-have-on-a-young-person/

8. Keep it cool

Your body’s circadian rhythm also regulates your heart rate, hormone release, and body temperature. All these factors allow the body to naturally wake up and fall asleep at the right time within one 24-hour cycle. When we try to sleep in environments that are too hot or too cold, we don’t reach the optimal sleeping temperature – and this negatively affects our circadian rhythm, leading to sleep deprivation.

The best temperature for sleeping is between 18–22 degrees Celsius. To find out why, read more here.

 

If you’ve tried the above tips and you’re not getting any results, perhaps it’s time to delve a little deeper

The RestOn Smart Sleep Monitor was created to help you understand your sleep patterns and unlock the secrets to better sleep. Using an ultra thin and soft band that blends seamlessly with your mattress, the RestOn monitors your sleep cycle, heart rate, respiratory rate and body movements, in order to provide a comprehensive analysis of your sleep. It then delivers your nightly sleep score and personalised sleep tips directly to your smart phone.

Sleep is definitely not a cure-all but you’ll notice when you start getting a consistently great night’s sleep, your body and attitude will reflect that in your waking hours.

Sleep better. Perform better.

Keep reading

Join us as we explore ways to look, feel and perform better using the power of sleep!

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