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GOD LIKE SLEEP.
The process of recovery, restoration, maintenance, and growth commences once your dome hits your pillow full of feathers.
Let's delve into my sleep routine which has me vivid dreaming, making gains, and feeling refreshed the following day.
(THREAD)
The process of recovery, restoration, maintenance, and growth commences once your dome hits your pillow full of feathers.
Let's delve into my sleep routine which has me vivid dreaming, making gains, and feeling refreshed the following day.
(THREAD)
1/ SUN EXPOSURE
Exposure to more sunlight during the day is crucial for creating a healthy sleep pattern.
It helps calibrate the body to align with it's internal clock the 'circadian rhythm.'
This regulates your sleep cycle, hunger cycle, and productive cycle.
Exposure to more sunlight during the day is crucial for creating a healthy sleep pattern.
It helps calibrate the body to align with it's internal clock the 'circadian rhythm.'
This regulates your sleep cycle, hunger cycle, and productive cycle.
It's majorly important to increase your Vitamin D intake.
It directly controls and activates oxytocin, which increases Melatonin production, a natural hormone released by your pineal gland.
Adequate levels of melatonin lead to falling asleep quickly & deep sleep.
It directly controls and activates oxytocin, which increases Melatonin production, a natural hormone released by your pineal gland.
Adequate levels of melatonin lead to falling asleep quickly & deep sleep.
2/ CLEAN NUTRITION.
Reduce the following to increase the chances of better sleep.
• Sugar
• Saturated fats
• Caffeine
• Alcohol
• Drugs (recreational, prescription, over the counter)
Reduce the following to increase the chances of better sleep.
• Sugar
• Saturated fats
• Caffeine
• Alcohol
• Drugs (recreational, prescription, over the counter)
Eating healthy gives our body the opportunity to absorb essential nutrients which act as building blocks for recovery & growth.
Your diet should be balanced with an emphasis on proteins, vitamins, & minerals.
To supplement a good diet, stay hydrated throughout the day.
Your diet should be balanced with an emphasis on proteins, vitamins, & minerals.
To supplement a good diet, stay hydrated throughout the day.
3/ EXERCISE LATE
Training late has become apart of my routine.
Multiple meals deep, carbed up & energy is at an all time high.
Post 8pm the gym is empty & it becomes a meditative environment.
Following an excruciating workout drowsiness kicks in, signalling time for bed.
Training late has become apart of my routine.
Multiple meals deep, carbed up & energy is at an all time high.
Post 8pm the gym is empty & it becomes a meditative environment.
Following an excruciating workout drowsiness kicks in, signalling time for bed.
4/ COOL ROOM
Throughout the day the bedroom window is left open.
This allows the room to remain at a low temperature and for fresh air to circulate.
The aim is to lower your body's temperature before bed as it naturally decreases throughout the night.
Throughout the day the bedroom window is left open.
This allows the room to remain at a low temperature and for fresh air to circulate.
The aim is to lower your body's temperature before bed as it naturally decreases throughout the night.
Sleeping in a cool room will ease you to sleep, reduce the risk of disease, increase your metabolism, support natural melatonin levels, and has anti-aging benefits.
5/ WARM SHOWER
Helps muscle soreness & tension.
Increases level of relaxation.
Will help body temperature drop once you've stepped out into room temperature.
Cold showers before bed will force the body to increase it's temperature which defeats the purpose of cooling your room
Helps muscle soreness & tension.
Increases level of relaxation.
Will help body temperature drop once you've stepped out into room temperature.
Cold showers before bed will force the body to increase it's temperature which defeats the purpose of cooling your room
6/ NO TECH 1 HOUR BEFORE BED.
All blue light devices and technology are turned off 1 hour before going to sleep as it restrains the production of melatonin.
This helps the mind shut off and increases alertness the following morning.
All blue light devices and technology are turned off 1 hour before going to sleep as it restrains the production of melatonin.
This helps the mind shut off and increases alertness the following morning.
7/ GLYCINE
A non-essential amino acid which helps remove toxic substances from the body.
Can increase the use/availability of growth hormone, supports cell volumizing, decreases the breakdown of muscle tissue, and increases vivid dreams.
1tbs w/ water
https://www.bulknutrients.com.au/products/l-glycine/
A non-essential amino acid which helps remove toxic substances from the body.
Can increase the use/availability of growth hormone, supports cell volumizing, decreases the breakdown of muscle tissue, and increases vivid dreams.
1tbs w/ water
https://www.bulknutrients.com.au/products/l-glycine/
8/ ZMA CAPS
A mineral supplement containing Magnesium L Aspartate, Zinc Picolinate and Vitamin B6.
The benefits of taking ZMA's are that it supports your immune system, metabolism and muscle health, and helps manage sleep.
2 tablets before bed.
https://www.bulknutrients.com.au/products/zma-complex-capsules/
A mineral supplement containing Magnesium L Aspartate, Zinc Picolinate and Vitamin B6.
The benefits of taking ZMA's are that it supports your immune system, metabolism and muscle health, and helps manage sleep.
2 tablets before bed.
https://www.bulknutrients.com.au/products/zma-complex-capsules/
9/ READ
Reading whilst in bed takes the mind off trying to fall asleep, letting it occur naturally.
Reading is great before bed because it's a relaxing activity.
Whatever I read generally influences my dreams, which helps in retaining information.
Reading whilst in bed takes the mind off trying to fall asleep, letting it occur naturally.
Reading is great before bed because it's a relaxing activity.
Whatever I read generally influences my dreams, which helps in retaining information.
10/ DARK ROOM
As mentioned throughout the thread improving sleep is based around increasing melatonin production.
Having a dark room is essential for this process.
Getting blackout curtains or an eye mask are two products that can increase the darkness of your room.
As mentioned throughout the thread improving sleep is based around increasing melatonin production.
Having a dark room is essential for this process.
Getting blackout curtains or an eye mask are two products that can increase the darkness of your room.
I hope you enjoyed this thread and got something out of it.
Just wanted to share my personal experience with improving sleep as I know many people struggle with it.
Let me know your night time routine or any techniques that have helped your sleep quality improve.
Cheers.
Just wanted to share my personal experience with improving sleep as I know many people struggle with it.
Let me know your night time routine or any techniques that have helped your sleep quality improve.
Cheers.
