The Science Behind Your Beauty Rest

Boost your energy, improve your memory, reduce your appetite, and improve your athletic performance just by getting more sleep.

An extra hour of doze each night might be a better way to improve your performance getting better sleep can help to boost your speed, accuracy, and reaction time.

Sleep affects you

Too little ZZZs and you’ll feel tired the next day, because sleeping what your body needs to repair your muscles and release the hormones that regulate itself. poor sleeping won’t leave you time to recover as well.

Low energy If you don’t get enough sleep, you will probably feel less energetic than usual.

Poor reflexes Not getting enough sleep can slow your reaction time.

Hormonal changes – Poor sleeping increases the levels of the stress hormone called cortisol which can increase the risk of injuries, and worsen memory. It also decreases the levels of growth hormone that helps repair the body.

Some studies have shown that right sleeping time helps to control appetite and being well rested able you to focus and to learn more efficiently.

How much sleep is enough for me?

Your need for sleeping will vary depending on your age, lifestyle, and health. The most of adults need from 7-9 hours of sleep, but athletes might need more because of the practices require more recovery time.

Getting enough doze means to keep in mind that there are many stages of sleep that are actually very different from each other. This stages are transition to sleep, light sleep, deep sleep, and REM sleep.

Deep sleep and REM sleep are especially important in self-repair. because in this stages blood flow to your muscles increases, which helps to restore energy and to repair tissue.

What should I eat for a better sleep?

Nutrition and sleep are connected directly, magnesium consumption helps to calm the nerves and relax the muscles.

Overeating before sleep increases the weight gain and possibilities of sleep apnea. Eating fatty or spicy foods at night increase the conditions that may disrupt sleep, such as acid reflux, heartburn, gas, and cramping. Getting more good sleep will reduce your appetite

How can I improve my sleep?

Here are some ways to help you to sleep better:

Go to bed and wake up at the same time each day
Try to avoid intense exercise within 4 hours of bedtime
Keep your bedroom cool, dark, and quiet
Set – and stick to – a time to shutdown computer, tv etc.
Reduce your caffeine and alcohol intake.
When traveling give yourself enough time to acclimate, especially if you are traveling across time zones.
Avoid sleep medications unless a doctor prescribes them. Instead try some breathing or relaxing techniques.