|are never getting where they want to be in terms of
- performance and
Why is that? Primarily because they are suffering from low-quality sleep!!
Getting sufficient sleep duration is certainly important, but not nearly as important as the quality of your sleep. 5-6 hours of high-quality sleep is going to do way more for you that 8 hours of poor, disrupted sleep.
So how does The Get Lean Club get higher quality sleep?
1. Magnesium Supplementation
Migraines, high blood pressure and increased anxiety are some of the ways magnesium deficiency shows on the surface. Supplementing with magnesium about 30 minutes before bed will allow muscles to relax more fully, making the process of falling asleep easier and allows you to stay longer in states of deep sleep where muscle repair and hormone production happens most fully.
**Try this high quality Magnesium
2. Try sleeping with weighted blankets as a solution to stress, anxiety, and insomnia
When pressure is gently applied to the body, it encourages serotonin production, which lifts your mood. When serotonin naturally converts to melatonin, your body takes the cue to rest.
3. Protect Your Sleep From Electromagnetic Radiation
Cell phones, laptops, cordless phones and wireless routers emit the most intense EMF’s and will have the greatest negative impact on your sleep quality.
- Anything that plugs into the wall or uses a battery is emitting EMF’s and is consistently reducing the amount of time you spend in deep sleep every night. Keep them as far away from the bed as possible and unplug it from the wall (this includes bedside lamps).
- Bonus Tip: To further reduce EMF’s in the bedroom, the next step is to find a mattress and bed frame that are both free of metal. The metal in your bed frame and the springs in your mattress effectively act as “antennas” amplifying any residual EMF’s left in your sleep environment.
4. Be very consistent about what time you’re going to bed each night. Over time, your melatonin production and release will naturally adapt to the time you’re going to sleep. You’re going to get big improvements in your sleep quality from sticking to a consistent sleep schedule. Trust me 🙂
5. Supplement With Melatonin (optional step in the process of optimizing your sleep)**
If you’re someone who historically has a lot of difficulty going to sleep or staying in deep sleep states, supplementation with melatonin can be life-changing. Also, traveling from west coast to east and still need to get up early the next morning? Taking melatonin at the time you’d like to go to sleep will make it easier to get quality sleep that first night.
**Following the other techniques on this list will support and help your natural production of melatonin such that supplementation might be unnecessary.
Hope these tips help you get a better quality sleep so you can be the best version of yourself ever-day. 🙂
Have a great weekend!!
P.S. Has your weight loss efforts plateaued? Try the 21 day Intermittent Fasting Journal to jump start your weight loss goals!!