It is not the quantity of the sleep, it is the quality of the sleep. Kris Simpson will show you three tricks on how to sleep better!
Sleep. Some of us need a lot of it, some of us need a little of it. I’m in my 40s now so I can get away with 5 or 6 hours of sleep and still be effective the next day but when I was in my 30s I needed that traditional 8 to 9 hours. I don’t really think it’s the quantity of the sleep, I think it’s the quality of the sleep and I’ve got three tricks for a good night’s sleep.
First things first. Food. I don’t know about you but I cannot go to sleep on an empty stomach. I’ll just toss and turn all night so I prefer the traditional bedtime snack of cereal and milk. Now, there’s some science behind this because in the milk there’s something called triptophan and triptophan induces sleep. It’s also found in things like eggs, honey, nuts and seeds, and bananas. These are great evening snacks as well. Hold up, all you carb haters looking at my cereal over here. The worst thing you can actually do is have a high protein snack because protein’s hard to digest. You’ll end up tossing and turning all night. The other reason you toss and turn is if you had a junk food bender and you’re bound to wake up with a food hangover.
The second, of course, exercise. You can probably imagine why exercise would help you sleep but what kind and what type of exercise is the best? Well, studies show that afternoon or early evening vigorous cardiovascular workouts are recommended because it raised your body temperature above normal a few hours before bed allowing it to start falling just as you’re getting ready for bed. This decrease in body temperature appears to be the trigger that helps you ease into sleep.
Finally, love. Sleeping with a partner promotes feelings of safety and security which may lower your levels of cortisol which is a stress hormone and sharing a bed may also reduce cytokines which are involved in inflammation and boost oxytocin, the so-called love hormone that is known to ease anxiety and is produced in the same part of the brain that is responsible for the sleep/wake cycle.
There you have it. The three tricks for a good night’s sleep, food, exercise and, of course, love. I’m Kris Simpson. Until the next fit guru, inspire to aspire. Good night.