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.
Yet 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.
There are several things you can to improve the quality of your slumber, including:
Exercise in the morning: It will wake you up, improve your mood and increase alertness.
Do light exercise between 5 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.
Don’t do vigorous workouts before bed: Raising your heart rate close to bedtime will only keep you awake.
Set a sleep schedule… and stick to it: Help your body find its natural sleep rhythm by going to the bed at approximately the same time every night (even on weekends).
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 l
Go natural: Opt for bed linen in natural, breathable materials that will help regulate your temperature throughout the night.
Cut out the light: Darkness activates the sleep hormone melatonin, which is essential for a good night’s sleep. Keep your bedroom dark with blockout blinds or use an eye mask.
Ditch the devices: The blue light emitted from smart phones and other devices can be very disruptive to sleep, so leave them outside the bedroom.
Keep it cool: If your bedroom is too hot or cold, it can disrupt your body temperature and wake you up. Set the ideal temperature between 18 and 22 degrees Celsius.
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.