Want more energy? Then the very most straightforward and most effective way to accomplish this is to sleep better and sleep more. Of course, this is somewhat easier said than done. However, if you’re someone who struggles with their sleep, or if your sleep hasn’t been as deep or as rewarding as it should be.
If you find yourself in that situation, try these five tips that should help you considerably with the quantity and quality of your rest:
1- Go for a Run
Not when you’re about to go to bed but earlier in the day. This will help you burn more energy, thus making you more tired when you hit the sack. At the same time, if you take your run outdoors, you should find that the combination of fresh air and daylight also helps you sleep better and regulate your internal body clock.
2- Have the Window Slightly Open
Commonly, people assume that they will sleep better if they are warm. While you want your body temperature to be warm, the ideal surroundings are slightly cool. This emulates how we would have slept in the wild and helps us regulate our temperature better.
3- Take a Hot Shower
Taking a hot shower right before bed will help you to relax your muscles and, at the same time, will stimulate the release of sleep hormones like melatonin. It also increases the production of growth hormones, which are also associated with better sleep and recovery.
4- Have Half an Hour to Relax
Half an hour before bed, take your phone into another room and plug it in. At the same time, turn off the TV and make a conscious effort to relax and do something that you will enjoy. This will help you unwind and let go of the stresses of the day. What’s more, the lack of bright screens will help you avoid stimulating cortisol production.
5- Take ZMA
ZMA is a supplement containing zinc, magnesium, and vitamin B6. Many bodybuilders use it as a means to increase their testosterone levels to enhance muscle building and recovery. At the same time, though, it also has the added benefit of encouraging more profound and more restful sleep. Take two capsules half an hour before bedtime on an empty stomach, and you might notice an improvement.