Quality sleep is a fundamental pillar in achieving fitness goals, yet it’s often overlooked. Many people struggle with sleep loss due to demanding lifestyles, which can lead to weight gain. Understanding the link between sleep and weight management is crucial for anyone looking to improve their health.

In today’s fast-paced world, maintaining a healthy lifestyle is becoming increasingly challenging. How sleep deprivation can impact weight loss and weight gain is a critical issue, significantly affecting overall well-being and making weight management more difficult.

Adequate sleep is not just about feeling rested; it plays a vital role in your body’s ability to regulate hormones, manage stress levels like cortisol and ultimately, control weight. Incorporating a body pillow into your sleep routine can provide the support needed to enhance sleep quality, aligning with the benefits of high-quality bedding products designed to improve rest.

The Science Behind Sleep and Weight Loss

The connection between sleep and weight loss is deeply rooted in physiology. When you don’t get enough sleep, your body’s metabolism slows down, which can lead to increased fat storage. Hormones like ghrelin and leptin are directly affected by your sleep patterns; ghrelin increases appetite, while leptin signals fullness.

Lack of sleep results in higher levels of ghrelin and lower levels of leptin, leading to increased hunger and calorie intake.

Poor sleep is linked to higher calorie consumption and weight gain. Individuals who suffer from inadequate sleep are more likely to consume high-calorie foods rich in sugars and fats. Additionally, REM sleep—an essential stage of the sleep cycle—is critical for muscle recovery and fat burning.

Moreover, insufficient rest disrupts the balance of cortisol, a stress hormone that can contribute to weight gain when present in elevated levels over time. By prioritizing good sleep habits, you can better manage your metabolism and maintain a healthier body weight.

Research has shown that sleep deprivation can increase insulin resistance, a condition where cells become less responsive to insulin’s effects. This metabolic disruption can lead to increased blood sugar levels and enhanced fat storage in the body. Studies indicate that just one night of poor sleep can temporarily reduce insulin sensitivity by up to 40%, highlighting the immediate impact that sleep quality has on our metabolic health. When this pattern becomes chronic, it creates a perfect storm for weight gain and difficulty losing excess pounds, even when following a strict diet and exercise regimen.

Practical Steps to Improve Sleep Quality

Enhancing your sleep quality requires more than just going to bed earlier. Start by establishing a consistent sleep schedule that allows you to wake up and go to bed at the same time each day. Creating a restful environment by minimizing noise, light, and distractions can significantly improve your ability to fall asleep.

One practical tip is incorporating a body pillow into your bedtime routine. A body pillow can help you maintain proper alignment throughout the night, reducing discomfort and promoting deeper rest. This simple addition can make a noticeable difference in how refreshed you feel each morning.

Apart from using supportive bedding products, consider limiting screen time before bed as blue light emitted from devices can interfere with your natural sleep-wake cycle. Engaging in relaxing activities such as reading or meditating can also enhance your pre-sleep routine.

The Role of a Body Pillow in Enhancing Sleep

A body pillow is not just another accessory for your bed—it provides comprehensive support that aligns your spine and reduces pressure points. This alignment is crucial for preventing pain that might otherwise disturb your rest. For individuals experiencing back pain or those who are pregnant, a body pillow offers much-needed comfort.

The advantages extend beyond physical support; using such bedding products can enhance emotional relaxation by offering a comforting presence at night. This contributes to an overall sense of well-being that supports better sleep quality.

By integrating a body pillow into your nightly routine, you’re investing in an easy-to-implement solution that directly supports both physical health and improved restfulness.

Integrating Sleep into Your Fitness Routine

Incorporating sufficient sleep into your fitness plan is as important as regular exercise and balanced nutrition. Set clear goals not just for workouts but also for how much restorative sleep you aim for each night. This holistic approach ensures that all aspects of health are working together for optimal well-being.

Your body needs time to recover from daily physical activities, making rest an essential part of any effective fitness strategy. Emphasizing this connection helps maintain motivation and enhances performance during exercise sessions.

Achieving weight loss goals is not just about cutting calories or increasing gym hours; it’s about recognizing the role that quality rest plays in supporting these efforts.

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However, the significance of sleep cannot be overstated when it comes to your overall health. Sleep hygiene includes the various practices of your bedtime routine leading to your quality of sleep. As such, it plays a large role in your physical and mental well-being.

The Importance of Quality Sleep

Quality sleep is the foundation of a healthy lifestyle. It not only helps you wake up feeling refreshed, but it contributes to cognitive function and your emotional resilience. 

The amount of sleep you need per night depends on your age, and you need less as you get older. The National Sleep Foundation recommends:

• Adults over 65 receive 7-8 hours of sleep per night
• Adults age 25-64 receive 7-9 hours per night
• Teenagers receive 8-10 hours per night
• Children receive even more, depending on their age.

Poor sleep has been linked to many health issues, including impaired memory, decreased immune function, higher rates of obesity, and increased stress.

Understanding Sleep Hygiene

Practicing habits that lead to a restful night’s sleep increases your sleep hygiene, typically by incorporating a specific routine that signals to your body that it’s time to rest.

Sleep hygiene includes:

• creating an optimal sleep environment
• establishing consistent bedtime routines
• adopting lifestyle choices conducive to rest

Recognizing the importance of these components and introducing it to your routine can significantly improve the quality of sleep and your overall health.

Creating a Relaxing Sleep Environment

A peaceful environment will help guide you to sleep. With comfortable bedding, a dark room, and a slightly cold temperature, you can create optimal sleep conditions, enhancing the body’s ability to relax, promoting deeper and more rejuvenating sleep.

Developing a Consistent Bedtime Routine

A consistent bedtime routine will tell your body when it’s time to wind down. Reading a book, drinking tea and stretching are some popular techniques to calm the mind. Building a ritual you like will help set you up for success and create an easier transition into slumber.

The Role of Outdoor Activities

Exposure to natural light during the daytime regulates your body’s internal clock. Make sure to get sunlight within the first 20 minutes of waking up for a healthier sleep-wake cycle. In addition, morning exercise is a great way to do this. A balance of natural light exposure and physical activity helps improve sleep patterns.

Sleep and Making Healthy Choices

Sleep directly impacts all areas of your life, even the activities you might not think about like commuting. Your alertness and reaction time during driving is connected to the quality of sleep you receive. 

The Dangers of Fatigue-Related Driving Accidents

Fatigue-related driving accidents are a serious concern. According to The Floyd Law Firm, drowsy driving is one of the top causes of car accidents. To stay alert, take breaks during long journeys, stay hydrated, and avoid driving during peak fatigue hours. 

Prioritizing sleep hygiene is crucial for those trying to take care of their health. Quality sleep adds to physical and mental well-being, and therefore leads you to make other responsible choices. This way, you  can opt for a lifestyle centered around vitality, resilience, and a prolonged sense of well-being.

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Get Better Sleep

The ultimate result of a healthy nighttime routine is to ensure that everyone in the family gets seven to nine hours of quality rest. Good sleep is essential for improved brain performance and overall physical health. When we fail to get the rest we need, we don’t allow our bodies to recover from the work of the day. If you don’t get enough sleep, you may develop serious ailments, like type 2 diabetes, heart disease, and stroke.

There are certain tactics you and your kids can try to get the sleep you need. One of them is limiting screen time in the hours leading up to bedtime and while lying in bed. An obsession with screens and gaming at night time is especially troublesome for teenagers. Watching and playing video games releases the stress hormone cortisol, which puts the brain in a heightened sense of alertness, and it can be difficult to fall asleep.

On top of that, cell phone screens also emit blue light, which can trick our brains into thinking it’s daytime, and that can mess up our circadian rhythm. If your family is guilty of scrolling through social media in bed, it is wise to change that behavior. Consider reading a book instead, as the concentration necessary to read the words can help you drift to sleep.

Importance of Healthy Eating

Another major contributor to good sleep is a healthy diet. Parents need to lead by example by teaching their children proper routines and explaining what they should and shouldn’t eat in the evening hours. There are certain types of foods that are more likely to keep you awake. Spicy food is a major culprit because eating it raises your body temperature, and your body temp needs to run lower to facilitate sleep. 

Also, it’s important for everyone in the family to avoid alcohol and caffeine in the hours leading up to bedtime. Alcohol is bad because it can interrupt your natural sleep cycle later at night. Coffee should be avoided because of the caffeine it includes.

For your best chance of quality sleep, eat a sensible dinner that is not too filling or it can create discomfort. Consider vegan foods like kale, spinach, and collard greens. These are rich in magnesium, which may help you fall asleep. Tart cherries can also do wonders because their juice is a natural source of melatonin, which helps to regulate your sleep cycle.

Help your kids eat well by making it a routine to establish family dinners at the same time every night. By getting together at the dinner table, you can ensure that your kids eat right. Plus, it is a great time to bond and learn about the day’s events at school and work.

Calming Down Before Bed

The best way to get proper rest night after night is to go to sleep and wake up at the same time every day. This straightens out your circadian rhythm, so your body knows that it is time to rest. Also, create a designated pre-sleep routine. For instance, your routine might be to go into the bathroom to floss, brush your teeth, and potentially take a shower before bed. If you do this routine every night, you have a better chance of laying your head on your pillow at the desired time.

Some people like to meditate or practice yoga before they go to sleep. By stretching and holding yoga poses, you can relax your mind and body and slow your heartbeat. Keep in mind that you should keep these exercises light. There is a misconception that engaging in vigorous exercise will make them tired, but the fact is that your body releases adrenaline when you run or lift weights, and it may make it harder for you to fall asleep.

If you lay in bed, but you still can’t drift to sleep, consider making modifications to your room. Add black-out curtains to provide complete darkness and install a sound machine to really put you in the mood to rest.

While it may seem impossible to wind down at night and drift to sleep, you can relax by creating a healthy routine. Consider these tips and add your own relaxing habits so you can be ready to take on the next big day.

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

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Nick Keomahavong for many years could not get in quality sleep and often had to use sleeping tables and medication to help him sleep. But since becoming a monk he manages to have wonderful sleep and shares a few tips or principles to help with ensuring you get proper deep sleep.

The tips he touches on are:

• Declutter your bedroom and make its purpose for sleeping.
• Simplicity is key, stop worrying about the most comfy bed.
• The last thing you think about each night is the first thing you think about when waking up.

https://www.youtube.com/watch?v=dxPM2txf7ro&ab_channel=BeInspired

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Did you know sleep is just as important to your health as what you eat and drink? When sleep is insufficient, the body’s ability to function properly suffers. Lack of sleep can lead to various adverse effects and even increased risk for diseases.

Lack of sleep can cause a person to gain weight, leading to obesity

If you don’t sleep enough, you’re likely to gain weight. Sleep deprivation can lead a person to make unhealthy food choices and eat more, causing them to become obese. It’s not only sleep that contributes to weight gain but also lifestyle habits such as eating fatty foods or drinking too much alcohol, which impacts sleep quality.

Sleep plays an important role in how the body burns calories. When sleep-deprived, the body will produce more ghrelin which causes you to feel hungrier and eat more food than needed. It can also cause people to become irritable or depressed, leading them to make poor decisions that impact their health negatively.

That is why you need to position yourself well in your bed, and a comfortable mattress plays a huge role there. If yours isn’t good for you and you are restless during the night check these foam mattress options to see what they can do for you. You won’t be swirling around all night, and instead, you’ll sleep calmer, and therefore, better. 

People who don’t get enough sleep are more likely to develop type 2 diabetes

Type 2 diabetes is connected to this as well because sleep is connected to insulin resistance. A study has shown that people who got less than five hours of sleep per night were more likely to develop type two diabetes over time. As sleep decreases, it causes insulin levels in the body to drop which leads to glucose not being converted into energy and stored as fat instead. This can cause obesity and weight gain but also affect blood sugar leading then lead to type two diabetes if the problem isn’t managed well enough.

Diabetes is a huge risk factor for cardiovascular disease and sleep deprivation can lead to heart problems. It has been shown that there is a 70% higher chance of having a stroke if you sleep less than four hours or more than eight hours per night.

Having trouble sleeping over time could cause diabetes, obesity, weight gain/loss and high blood pressure which can lead to cardiovascular disease.

Sleep deprivation is linked with an increased risk for heart disease and stroke

Another huge issue with sleep deprivation is sleep apnea, which is sleep interruption due to breathing problems. This can cause sleep deprivation and you may not know it until the sleep apnea causes a heart attack or stroke in your sleep!

Sleep disorders are very serious issues that need attention ASAP. If you think you might have one of these conditions talk to a medical professional immediately. Developing a heart condition or sleep deprivation can even be fatal.

Strokes are also dangerous and can be caused by deprivation. If you sleep less than five hours per night and do not exercise, your chances of having a stroke go up by almost 50%.

If you think you might be developing any kind of heart condition or sleep disorder talk to a medical professional as soon as possible! Pay attention to yourself and the symptoms that sleep deprivation causes so they don’t turn into major health issues like strokes or heart disease.

Lack of sleep can lead to depression or anxiety 

Your mind is also in danger when sleep deprived. Lack of sleep has been linked to anxiety and depression because the brain’s ability to regulate emotions is impaired when tired. It can also lead a person down a path towards mental illness, so it’s important you get enough sleep every night for your health sake.

If you don’t sleep enough you won’t be in the mood to do anything, and it’ll be harder to focus. People who stay up late typically have higher levels of cortisol which is known as the stress hormone. It’s also been proven that those with major depression tend to wake up earlier than others so they may fall asleep at unusual times such as noon or nighttime instead of their usual bedtime hours like 11 pm-12 am. If this sounds familiar then perhaps talk to your doctor about methods to sleep better.

People who lack sufficient sleep may experience problems with concentration

You may find it difficult to concentrate if you haven’t had enough sleep. A lack of sleep can affect your concentration and make it harder for you to focus on tasks that need completing. It is recommended that adults get around eight hours of sleep a night, however, this isn’t always possible due to the factors such as work or family life. 

Not getting sufficient sleep will eventually catch up with you and lead to poor concentration levels throughout your day-to-day routine which can have a negative impact on some aspects of daily tasks requiring thinking power. Make sure you maintain good sleeping habits by going to bed at roughly the same time every night so your body gets used to being tired at particular times during the evening, even if you don’t want to sleep straight away!

Lack of sleep can affect your memory

When you don’t sleep enough you’ll start forgetting things. Even when you sleep, if it’s disturbed sleep then your memory will suffer even more because that sleep is not restful enough to give your brain the ability to absorb information and recall memories.

• Lack of sleep can affect how well you remember things in short term memory.
• The hippocampus part of our brain which stores new memories gets affected by lack of sleep so we don’t retain as much information.
• It also affects long term memory retention – all those important dates or events won’t be remembered properly if there isn’t enough sleep involved in the process.
• If sleep deprivation lasts for a long time it can cause mood disorders and depression, which makes sense because sleep is so important to our mental health.
• Lack of sleep affects the ability to think clearly and react quickly.
• It takes longer to do things like understanding what you read or driving your car when you miss out on sleep and this can become dangerous.
• It affects your metabolism and makes you feel hungry more often because sleep deprivation puts the body in a state of stress.

Sleep is one of the most important factors when you want to lead a healthier life. It affects both your brain and your body. If you don’t want to develop weight and dietary problems along with adverse effects like heart disease it’s recommended to try and sleep better, which is often connected to a better mattress, a better pillow and most importantly a better lifestyle. Keep your mind sharp and don’t let it develop depression or concentration and memory problems!

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Sleep is a basic human necessity that helps your body recharge for the next day. Apart from keeping you well rested, it provides plenty of benefits—such as reducing inflammation and lowering your risk of heart disease—that’ll allow you to stay healthy. A good night’s sleep may help address issues such as lack of focus and decreased productivity throughout the day.

Different people sleep in different ways. While some can just close their eyes and drift off to sleep without a problem, others have difficulty falling and staying asleep, especially when they’re right beside a heavy snorer.

What Is Snoring?

Snoring is a condition in which a person releases a loud breathing noise while they’re sleeping. While the sound produced may seem harmless in itself, snoring can be a sign of health complications you should be aware of.

Health Issues Associated With Snoring

It’s important to know the health risks of snoring so you can figure out how to address the root cause and eventually stop snoring altogether. It’s true that snoring once in a while shouldn’t be a cause of worry, particularly if you’ve had a long, exhausting day. But if you’re a chronic snorer and there has never been a night when you were able to sleep quietly, you might be dealing with an underlying condition you’re not yet aware of.

Some health risks related to snoring are the following:

• Stroke
• Gastroesophageal Reflux Disease (GERD)
• Heart Disease
• Mental Health Issues
• Nocturia
• Obesity
• Sleep Apnea
• Arrhythmias

To alleviate snoring, you may want to consult with a doctor who can diagnose if a particular health problem is causing you to snore. They can ask you to undergo polysomnography, also referred to as a sleep study. In this test, you’ll sleep either in your home or their laboratory, and a device will be attached to your body to help them monitor your breathing, heart rate, and brain activity.

Alternatively, the doctor can conduct an imaging test that’ll allow them to determine if there’s an obstacle that should be cleared from your airways.

How To Reduce Or Eliminate Snoring

Sleeping next to a chronic snorer is never a treat, especially if the other person is a light sleeper. Even if you sleep alone, if you’re aware that you snore loudly and excessively, you should look into and take measures to put a stop to the issue so you can sleep peacefully every night.

Here are several ways on how you can sleep better at night and minimize your snoring:

Sleep On Your Side 

One of the top reasons people snore is that their airways are blocked, usually by their tongue, making it difficult for the air inside their body to get out. If you’re a back sleeper, your tongue may be lying at the back of your throat and obstructing your airway. Because there’s no clear path for air, you end up snoring.

To prevent that situation, you may want to consider sleeping on your side so your tongue rests on the side of your mouth. In this way, you can eliminate the possibility of it blocking your air passages.

Before you start sleeping on your side more often, you may want to switch to side sleeper-friendly pillows. These allow for proper body alignment, enabling you to wake up without any body or neck pains.

Elevate Your Pillows 

If you’re uncomfortable sleeping on your side, you can choose to elevate your pillows instead. Doing this prevents your tongue from being pushed back and becoming an obstacle. When raising your pillows, you shouldn’t forget to give adequate support to your neck and shoulders as an improper sleeping position can also cause blockage of the airways.

To allow yourself to sleep on your back without worrying about the angle of your body, you can opt to purchase a wedge pillow, which has an inclined angle. This will allow your upper body to be in the perfect position for sleeping.

Lose Weight 

If you’re overweight or obese, you might want to think about trying to lose weight. When you have extra tissue, especially in your throat, this may be getting in the way of your air passages and contributing to your snoring problem. The excess tissue can squeeze the diameter of your throat, hindering the air in your body from being released. With that, you may find yourself snoring every time you sleep, be it in the afternoon or at night, which could lead to a more significant health problem in the long run.

Even if you’re not overweight or obese but you’ve realized that you started snoring when you gained weight, losing a few pounds can help solve the issue.

Wear A Mouthpiece

One way to ensure that your tongue will stay in place when you sleep regardless of the position you end up in, is wearing a mouthpiece intended to help people who snore. With this kind of mouthpiece, all you have to do is wear it before hitting the hay and go to sleep as usual.

Ideally, you should look for a mouthpiece with an anti-snoring feature so you can ensure that it’ll serve its purpose well. While it’s generally acceptable to go for a standard size when choosing a mouthpiece, you might want to search for one that allows for custom fitting. This way, it won’t be too loose or too constricting, and you’ll be comfortable throughout the night.

Conclusion on snoring

There’s nothing wrong with snoring occasionally. But if you snore heavily every time you take a nap or go to sleep at night, it’s advisable to look for ways to stop it from happening. Not only will the people around you be able to sleep without disturbances, but you can also reduce your chances of developing more serious health problems.

Ideally, you should first find out why you’re snoring so you can determine the appropriate steps you have to take. You can always start with the tips above and see if any of them works for you. However, it’s best to visit your doctor for a proper diagnosis, expert advice, and treatment.

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Your brain activity and physical activity are equally affected by insufficient sleep. Once you understand the vital role rest plays in maintaining your health, you’ll make quality sleep a priority.

On that note, read on to learn the importance of getting enough rest to boost your health and fitness.  

Sleep Boosts Immunity

It should come as no surprise that getting enough rest and adequate sleep help to strengthen your immunity since this is when your body recovers. Sufficient sleep also prevents you from catching common colds. This is because your body works on healing itself as you rest. You become more susceptible to illness and other health risks when your body lacks quality sleep. 

Restores and Revitalizes You

A good night’s sleep improves your overall health as it restores and revitalizes you while your body rests. Enough rest allows your body to re-energize itself for the following day. Consider it a reset button that refreshes and rejuvenates you throughout the night. You’ll notice that insufficient sleep often results in you struggling to remain as productive and athletic as you’d like. 

It’s important to identify why exactly you are not getting enough sleep. You should try to sleep and wake up around the same time every day as structure helps your body function and adapt to a healthy routine. Moreover, make sure that you’re surrounded by a relaxing environment when you go to sleep. A great rule to follow, as the experts over at Kakun sleep suggest, is to surround yourself with comfy materials to promote quality sleep.

The right pillow and mattress play a vital role in supporting your sleep and ensuring your body is revitalized every morning. Having a light on and loud noise also affects your ability to relax and unwind. The atmosphere in your bedroom needs to set the right tone for you to switch off for the night. 

Boosts Productivity and Concentration

Everyone knows that rest is essential if you want to be productive. Without quality sleep, your concentration is deficient, making it harder for you to focus. The inability to focus will hinder your attempts to be productive. This can have a negative impact on your stress management. Sufficient rest allows your body to restore its energy, boosting your productivity and making it easier for you to complete tasks. 

Helps You Maintain a Healthy Weight

Insufficient sleep prevents your body from digesting food properly. Studies show that people who don’t get sufficient sleep are more prone to snack on high-calorie foods, causing them to gain weight. Proper sleep impacts the hormones regulating hunger, which is why it stimulates your digestion. Lack of sleep also leads to a more sedentary lifestyle, resulting in poor weight management.

Reduces Health Risks

Poor sleep affects the brain’s ability to function properly, just like alcohol intoxication. If you maintain healthy sleeping habits you are more likely to have better health, better concentration, and better long-term memory and brain activity into old age. Quality sleep also delays certain health issues that you may be genetically predisposed to like diabetes. 

Rejuvenates You

As mentioned above, when you rest your body has a chance to revitalize itself. However, this isn’t restricted to your health; it affects your complexion, too. Your skin is rejuvenated through adequate rest, which is why those who get at least seven hours of sleep a night can appear more youthful. This is because their skin is less susceptible to breakouts and under-eye bags that can age you and make you appear frayed. 

Getting quality sleep

Quality sleep and rest are usually what the doctor orders to maintain overall health, and it’s not hard to understand why. Sleep has mental and physical health benefits that promote a more active and happier lifestyle. With a good sleeping pattern you’ll have the energy to keep fit, and you’ll feel healthier inside and out. 

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Sleep is essential to our mental and physical health. Despite its obvious benefits most people find themselves deprived of quality sleep. There are many causes of poor sleep patterns. Beyond making you moody and tired, poor sleep habits could lead to serious health concerns such as type 2 diabetes, heart diseases, and obesity. 

To prevent these disorders here are a few often overlooked and simple tips for getting better sleep suggested by major organizations such as the CDC, National Institute on Aging, and the National Institutes of Health.

Create Sleep-Friendly Bedrooms

One of the essential tips for ensuring a good night’s sleep is to make your bedroom a comfortable place to relax. Though this seems obvious, it is a factor that is often overlooked. You should design your bedroom such that it facilitates a good night’s sleep.

1. High-performance Pillow and Mattress

You spend hours on your mattress each night. Therefore, investing in the right mattress is paramount. A good mattress provides support and comfort for you. Your mattress should be able to spread your weight evenly and relieve pressure points. You can read more in this article on what pressure is recommended as relieving.

2. Limit Light Disruption

Excess light in your bedroom could disrupt your circadian rhythm and cut-off your sleep. Having a sleep mask or dark curtains over the windows can block excess light that might interfere with your rest. 

3. Quality Bedding

Your blankets and sheets play a mega role in making your bed feel more inviting. Go for bedding that is soft and comfortable on your skin, and maintain comfortable temperatures during the night. 

4. Regulate Temperatures

Too high or too low temperatures can interfere with your ability to sleep. The ideal temperature for a good night’s sleep varies from individual to individual. Research says that the ideal temperature that supports sleep is 65 degrees.

Adopt a Sleep Schedule

To facilitate a good night’s sleep, you have to take control of your daily sleep schedule. Here are some strategies you can implement.

1. Fixed Sleep and Wake-up Time

Sleeping and waking up at the same time every day will help your internal clock to adjust, and you can get quality sleep. You know you have achieved your target when you are able to wake up without an alarm. Stick to your sleep schedule even on weekends.

2. Regulate Naps

To get better sleep at night, avoid taking long naps during the day. Also, avoid napping too in the afternoon and evening as it will be harder to sleep at your usual sleep time. The best time to take a nap is after lunch and do not nap for more than 20 minutes.

3. Get Adequate Sleep

Considering the set bedtime and wake-up time you set, you can work backward and set the number of hours you want to sleep in a night. You should ensure you get the recommended amount of sleep every night. To achieve this without affecting your sleep schedule, give yourself a few extra minutes before bed to wind up the day, and get ready for sleep.

4. Create a Pre-Bed Routine

If you have sleep problems, it’s natural to think that the problem starts when you get in bed. The truth is, the time leading to bedtime plays an important role in preparing you to fall asleep. When you get to bed, do not focus on getting asleep. Instead, focus on relaxing. Here are some pre-bed routines that can improve your sleep.

5. Wind Down 30 Minutes Earlier

It is easier to fall asleep if you are at ease. Soothing music, quiet reading, mindfulness meditation, guided imagery, relaxation exercise, and low impact stretching can help you wind-up and get into the right mind to sleep.

6. Put Away Your Devices

Laptops, phones, and tablets can keep your brain active, making it hard to wind down. The light from devices also suppresses the production of the sleep-inducing hormone, melatonin. Blue light from technological devices lowers the production of melatonin. Avoid your devices at least thirty minutes before bedtime.

Whether you are waking up in the middle of the night or finding it hard to get asleep, these tips will help you get a better night’s sleep. Most people are not able to implement all these changes at once. You could start with small adjustments and work your way up towards better sleeping habits. 

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THC comes from the leaves and flowers of the cannabis species known as marijuana and has long been classified as illegal in many countries due to its psychoactive properties. On the other hand, CBD used by Alpha CBD is extracted from another type of cannabis plant known as hemp. This is because molecular CBD is the same whether it is sourced from hemp or from marijuana. However, hemp CBD products usually contain low traces (or zero) % THC and has no psychoactive effects.

This means that products made from Hemp CBD don’t make you high, as well as offer numerous therapeutic benefits to humans and other mammals.

While there are some studies that have been done, there are not many because of the obvious reasons surrounding the laws on CBD oil (that have changed, thus being able to sell the oils now), but many people have spoken of the positive effects that they have experienced while using the oil.  

To find out more, I would strongly advise reading up on the benefits and the effects of the CBD oil on the Alpha CBD blog as they cover a whole range of questions and provide pertinent information on it, and how it works with the endocannabinoid system.

Alpha CBD has a perfect concentration of 600mg of 99% pure hemp CBD in each 30ml bottle. Alpha CBD Drops contain a specially formulated balance of CBD, organically grown hemp seed oil and refined coconut oil, known as MCT oil. This product combines the benefits of pure hemp CBD with essential oils and natural extracts. What’s more, it is easy to use as each bottle includes a dropper which contains up to 1ml and 20mg of hemp CBD oil.

• 0% THC and therefore non-psychoactive
• Blended with natural essential oils and herbs
• 100% plant-based
• High in Omega 6 and Omega 9
• 600mg hemp CBD
• 30ml (1ml and 20mg of 99% pure hemp CBD per dropper)
• Can be used topically
• Ingredients: hemp-derived CBD extract, organically grown hemp seed oil, fractionated coconut oil (MCT) and stevia to sweeten the taste

Pros of the CBD Oil

I noticed differences in 2 main aspects:

• Sleep. From the first time I used the oil. I did feel like I had a deeper sleep. In terms of consistency, there were still a few nights where my sleep was not as deep/good but overall there was quite a noticeable difference.  
• Anxiety/stress. In terms of anxiety where my mind overthinks things and runs ahead of myself, I did feel a difference with this. I felt a lot calmer after taking the CBD oil, was able to ‘just be‘ without having hundreds of thoughts taking over and could process things better. So if anxiety is a big thing for you, I would recommend trying this and seeing for yourself if it helps.

I cannot really say if I felt a huge difference in terms of muscle recovery (independent from the deeper sleep) but I could need to use it for a more prolonged period.

Cons of the CBD oil

For me, I seem to feel slightly nauseous sometimes, just after taking the CDB oil. This doesn’t last long and within a few minutes it subsides. I have the same feeling when drinking hemp protein powders, so perhaps it is just my body reacting to something in it, I’m not entirely sure.

The CBD Pain Freeze gel

The pain freeze gel works quite well, and it is great that all the ingredients in it are more natural based ingredients such as Menthol, Eucalyptus, Peppermint, Arnica oil and more. When you apply it you feel a cool tingling sensation (hence the term freeze gel). The gel helps with muscle pain and inflammation, and does get to work almost instantly upon application.

There is a whole lot more information on the Alpha CBD website about the products so I would recommend reading it all to get a good idea and understanding of the products and what they are useful for.

Some of the positives of the gel include:

• Almost instant pain relief
• Cooling effect
• Blended with natural essential oils & herbs
• 100% plant-based
• For almost any kind of pain
• Tested 2 times before we package it
• Manufactured in Pharma Labs (GMP and ISO Certified)
• Non GMO
• Vegan and Vegetarian friendly

Pricing and Orders

There are various sizing options and quantities but the CBD oil costs R599 (30 ml, 600 mg), while the CBD Pain freeze gel costs R149 for the 50 ml and R288 for the 100 ml bottle. The 30 ml Cbd oil will last you a month taking 1 ml a day.

On their website Alpha CBD do offer various combo deals that you can look at depending on what you want to get. They have also introduced a new skin care range. 

All orders can be done online via their website and shipping is around +-R99. I chatted to Bruce, who is the owner of the brand. He was incredibly helpful and ready to assist me in any way that he could as well as to provide me with any information I needed on the products.

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Athletes are always looking for ways to improve their performance and skills. They know that to be the best they can be, they have to make sacrifices. Often that means adhering to strict practice schedules, following an exercise regimen, eating a quality diet that fuels the body for optimal performance; and committing to proper rest and recovery.

Quality sleep helps ensure that athletes can perform at their peak. This advice shouldn’t just apply to athletes, though. A proper sleep routine is beneficial for every human being; top performance isn’t only important in the field or on the court. Why wouldn’t you want to perform at your best in every area, whether that’s at work, school, with your hobbies, or in your everyday life? Here are some tips to help maximize your sleep like athletes do, even if you aren’t one.

Treat it Like Training

Athletes know that to get better, they need to have a healthy routine that includes diet, activity, and rest. It often takes several weeks to form a proper routine, and getting quality, restful should be treated the same way. To sleep like an athlete, it’s important to stick to a set time for sleeping and waking; consistency is key.

Sleep deprivation can lead to symptoms that are similar to being intoxicated. You wouldn’t hit the gym if you were drunk, so you probably shouldn’t hit the gym if you’re deprived of sleep either. Not only will you not perform your best, but it can also be unsafe.

If you need to hit the hay earlier to be able to get enough sleep, start by slowly scaling back to the appropriate bedtime. Your body can be trained to go to sleep early, but it can take a few weeks of gradually moving your sleep time back to make it a long-term change.

Eat the right foods So You Can Sleep

Eating right helps with weight loss, quality sleep, and gives you the energy to perform. Foods that are high in fat are not sleep-friendly, as they raise body temperature. When your body heat rises, you may be unable to easily fall asleep and stay that way.

Low-fat foods will prevent body temperature from getting too high. Caffeine and sugar can also give an unnecessary boost of energy close to the bed, so foods that contain those ingredients should be avoided in the evenings.

Add Exercise

Any athlete will tell you that exercise helps them sleep better at night. Not only because it tires out the body but it makes it easier to fall asleep and stay asleep through the night.

If you work in an office and find that you spend much of your time sedentary, adding exercise to your daily routine will help you sleep better at night.

As a bonus, you’ll also notice an increase in your daily work performance. Exercising can counteract the effects of some of the sugar-laden and processed foods that are so often a part of making a busy schedule work.

Take Naps

This one seems counter intuitive. How can sleeping earlier in the day help you fall asleep when you need it most? In North America, napping isn’t as common as it is in other continents.

However, napping helps re-energize the body, providing the ability to train and work harder in the period after the nap. Napping or taking a rest during the middle of the day can improve performance and help keep you sharp and alert throughout the day.

This might even be a good solution for tired office workers; productivity might spike if a national nap program was established.

Use the Best Sleep Equipment

Most athletes are particular about the equipment they use to compete. They want to be comfortable with what they use, but they also need something that performs well. The same goes for sleep. You need to be picky when it comes to the places where you sleep. This includes having a bed fit for an athlete. Click here to check out some mattresses for athletes. It also includes sleeping in the right environment. Darkness is best, as having artificial light from a television or a hallway lamp can interrupt the sleep cycle.

Get In the Right Headspace

Athletes prepare for every game, race, or competition by getting in the right frame of mind. They may repeat some affirmations, or even listen to music to get them pumped up. To sleep right, a person must have the right mentality as well. This might mean meditating before lying down or doing some stress relief techniques to calm the mind and body.

To sleep like an elite athlete, behave like an elite athlete. Getting the right amount of quality sleep doesn’t happen by accident. It requires forming good habits and following a routine, just like training. Give it a try for a few weeks and you’ll be surprised just how much of a difference it makes.

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