How to improve sleep for the best sporting results – wistropa1

Sleep is as important as your maintenance program and your Azcamente diet when it comes to achieving your sporting goals. But how many hours of sleep do we really need? And why sometimes we sleep so much or bad? In this blog, we explore everything you need to know about sleep and how to optimize it to give your performance a serious push! In addition, we show you how our melatonin supplements can help you!

How many hours of sleep do we need?

The number of hours you need varies from person to person and depends on the life phase in which you are. In general, adults need 7-9 hours of sleep per night. For women, it can sometimes be a little more, especially during periods of hormonal changes such as pregnancy or menopause.

Why do we sleep so much?

Sometimes it may seem that you sleep more than usual and can have different causes. Excessive drowsiness can be a sign of health problems below as night apnea, depression or thyroid disorders. In addition, an intense training session can force your body to recover more, which pushes you to sleep longer. It is essential to maintain good sleep of sleep and, if necessary, consult a professional.

Why do we sleep badly?

Bad sleep can have a huge impact on your daily life and your sporting performance. Here are the most frequent causes:

• Stress and anxiety : Mental tension can make sleep or sleep difficult.
• Bad sleep hygiene : Irregular hours, an excessive exposure to blue light before sleeping and an uncomfortable sleep environment can disturb sleep.
• Caffeine : Excessive consumption of caffeine, especially at the end of the day, can prevent you from sleeping.
• Health problems : Chronic pain, sleep apnea and other health problems can affect sleep quality.

How to fall asleep faster?

Do you want to fall asleep faster? Here are some suggestions that can help you:

• Establish a regular sleep program : Look down and get up at the same time every day, even on the weekends.
• Create a favorable environment to sleep : Make sure your bedroom is dark, calm and fresh.
• Limit the use of screens : Avoid the screens at least an hour before going to bed to reduce exposure to blue light.
• Relax before sleeping : Test Technicals such as meditation, breathing exercises or reading to relax.
• Take into consideration the melatonin -based supplements : Melatonin can facilitate falling asleep by promoting sleep preparation. Our sleep health package can considerably improve the quality of night rest!

How to sleep better?

A good sleep does not depend only on the speed with which you fall asleep, but also on the quality of sleep. Here are some additional suggestions:

• Limit the Pisolini during the day : Prolonged peas can disturb the sleep of your night.
• Look at your diet : Avoid heavy meals before bedtime and limit the consumption of caffeine and alcohol.
• Remain active : Regular physical activity can help you fall asleep faster and sleep more deeply. However, avoid training too late, as this could increase your energy level.
• Use food supplements : In addition to melatonin, casein can promote recovery, thus helping your body to relax and recover during the night.

What is the best type of sleep?

Not all types of sleep are created equal. Passes through different sleep phases, each being essential for your health:

• Paradoxical sleep: This phase is crucial for cognitive functions, such as memory and learning ability. It is also during this phase that you dream more.
• Deep sleep : During this phase, your body physically recovers, builds the muscles and strengthens the immune system.

A good balance between paradoxical sleep and deep sleep is essential for mental and physical well -being. Make sure you sleep enough to allow your body to cross all these phases.

Why don’t we sleep all night?

Several factors can explain why you wake up during the night:

• Environmental factors : The uncomfortable noise, light or temperature can disturb sleep.
• Stress and health problems : As mentioned above, mental or physical health problems can affect sleep quality.
• Choice of lifestyle : Hours of irregular sleep, excessive consumption of caffeine and alcohol or a lack of exercise can contribute to poor sleep.

Sleep better = better to train

Sleep is an essential element of your training program. Promote your recovery, improve your performance and contributes to general health. By adopting good sleep hygiene and, if necessary, using supplements such as melatonin, you can considerably improve sleep quality. Combine this with regular physical activity and a balanced diet and you will be on the way to a healthier life, more fit and more energetic!