A good night’s sleep is a key part of recovery and important to your overall health. It’s recommended that adults get at least 7-8 hours of quality sleep per night. If you get less than 7 hours, it could lead to problems such as weight gain, poor productivity, and reduced physical performance. No doubt you want the best night’s sleep possible. Here are 8 Tips To A Better Night’s Sleep, including the best 5% Nutrition supplements to take at night.
Tip # 1: Establish A Sleep Schedule & Stick To It
It’s important to go to sleep at the same time every night. Consistency is key. Try to establish a routine by avoiding inconsistent sleep times. For example, avoid going to sleep at 9 pm, then the next night at 12:30 am, then the next at 10:30 pm. Instead, pick the time that works best for you and stick with it. Sure, there will be nights when you go to bed later because of unforeseen circumstances, but try to limit these.
Tip # 2: Avoid Naps
Sometimes, naps can be a wonderful thing, especially after a workout. Yet if you nap too long or too late in the day, you may not sleep well at night. If you’re tired during the day, stay active. You’ll feel better if you keep moving for a while.
Tip # 3: Time For Bed? Turn Off The Lights!
Once it’s time for bed, it’s time to turn off the lights. If you try to sleep with a lot of lights on, your brain shuts down melatonin production. Why’s that matter? Melatonin is also called the “sleep hormone”. That’s because it plays a major role in the Circadian rhythm, the body’s internal clock. This “clock” controls your wake/sleep cycle. Melatonin is a hormone that helps promote sleep. When it's dark, melatonin production turns on. Optimize this process by turning off the lights when you go to bed.(1)
Tip # 4: Limit Noise
Some noise, like a fan, air conditioner, or noise machine can help you fall asleep easier. However, loud noise from a TV or stereo, people talking loudly, and so on, can interfere with your sleep. The best way to deal with loud noises is to use a “white noise” machine or a fan. If loud noise is a real problem, use earplugs.
Tip # 5: Avoid Eating Heavy Meals Near Bedtime
It makes sense to consume a small high-protein meal a couple of hours before bedtime. This doesn’t mean overeating. Eating too much food, especially processed or junk food, near bedtime can cause indigestion. That’s an unpleasant experience that robs you of sleep.
Tip # 6: Limit Caffeine After A Certain Time
Since caffeine can stay in your system for up to 5 hours, cut off your caffeine intake within 6 hours of bedtime.(2)
Do you work out after dinner and use a stim-based pre-workout? Do you find you have trouble sleeping? You may have to limit your stims. Of course, 5% Nutrition has a few options.
First, you can go with the moderate caffeine pre-workout Kill It. With only 250 mg, this is for those users that want a lower caffeine pre-workout.
Second, you can go even lower by using All Day You May Caffeinated. There’s only 125 mg per serving. Stack it with Full As F*ck and Crea-TEN, and you’ll have a great workout! Finally, go stim-free altogether and use Full As F*ck stacked with Core L-Citrulline 3000, and Crea-TEN.
Tip # 7: Learn To Relax
The last thing you want to do is go to bed with your brain racing. It makes sense, therefore, to have a system. Maybe reading a book near bedtime helps you relax. Perhaps turning down the lights and putting on some laid-back music puts you in the mood to sleep. Whatever you can do to help you relax should be part of your nightly routine.
Tip # 8: Don’t Forget 5% Nutrition!
5% has a couple of exceptional natural sleep aids you can try. First, 5% Nutrition has Knocked The F*ck Out; a pure, all-natural sleep aid. Tip # 7 talked about establishing a routine to help you relax. One thing that can help with this, is taking Knocked The F*ck Out within 30 minutes of bedtime. This comprehensive formula utilizes a combination of herbs, vitamins, and amino acids to help you relax and fall asleep easier. One serving also provides 8 mg of melatonin.
Next, there’s the highly anabolic Drink Sleep Grow featuring the innovative Active TR L-Leucine as part of a 6g BCAA Blend. There are also EAAs, CEAAs, and an exclusive GH Blend. This Blend includes GABA, which promotes relaxation so you can fall asleep easier.
Recap
Getting a good night’s sleep supports recovery, improves productivity, and helps you perform at your best. If you have a hard time getting enough sleep, follow our 8 tips to a better night’s sleep, take 5% Nutrition’s sleep aids, and sleep like a baby!
References:
- Circadian Rhythms (nih.gov)
- How long does caffeine stay in your system? Metabolism and more (medicalnewstoday.com)
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