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Up Your ZZZZs: 5 Ways To Instantly Sleep More & Sleep Better

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better sleep, how to sleep better, how to fall asleep more easily, insomnia, sleep, how to sleep, sleep problems, how to get to sleep, natural sleep aids, sleep better, lack of sleep, trouble sleeping, good sleep

Stop undervaluing quality sleep.

According to the CDC and Gallup, 50-70 million US adults suffer from sleep or wakefulness disorder, over 40% sleep for fewer than the recommended 7 hours, and most surprisingly, nearly 43% acknowledge that they’d feel better if they got a little more sleep.12

But even though the need is there and people are conscious of it, we still don’t consider it a priority; and instead, sacrifice ZZZZs for Netflix all-nighters and excessive phone-binging.

Some sleep data:

better sleep, how to sleep better, how to fall asleep more easily, insomnia, sleep, how to sleep, sleep problems, how to get to sleep, natural sleep aids, sleep better, lack of sleep, trouble sleeping, good sleep

better sleep, how to sleep better, how to fall asleep more easily, insomnia, sleep, how to sleep, sleep problems, how to get to sleep, natural sleep aids, sleep better, lack of sleep, trouble sleeping, good sleep

That’s a MASSIVE problem that’s only getting worse. Sleep has an impact on the way we function and just about everything we do, including mental acuity, memory, and concentration, learning ability, physical health, happiness and mood, energy levels, libido, and skin quality.

And for fitness junkies, it’s one of the key components of muscle growth.

Sleep releases growth hormone—a hormone that’s critical for muscle growth—and it’s your golden window to recover, rebuild, and replenish damaged muscle fibers.

Without adequate sleep it’s extremely difficult for robust muscle growth to occur; and more likely than not, you’ll see atrophy result instead. Oh and worse: both sleep deprivation and oversleeping are highly correlated with obesity and weight gain (it messes up hunger-controlling hormones and metabolism).3

Switch your priorities and start focusing on sleep quality AND quantity. Use these 5 tactics to instantly fall asleep more easily, sleep better, and guarantee that you’ll get the best possible sleep every night.



 

5 Ways To Instantly Sleep More & Sleep Better


 

1. Cut all caffeine at least 6 HOURS before bed.


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Chug all of the coffee you want in the morning, but try to limit its intake later in the day. According to a major 2014 study published in the Journal of Clinical Sleep Medicine:

“The results of this study suggest that 400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour. This degree of sleep loss, if experienced over multiple nights, may have detrimental effects on daytime function.  Thus, the present results suggest the common practice of afternoon consumption of caffeine should at a minimum be restricted to before 17:00”

Additionally:

“The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.”

As a rule, stop ingesting caffeine 6 hours before bed. Cut off the iced coffee IV at 5pm if you’re clocking out at 11.

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References, Notes, Links

  1. CDC — Insufficient Sleep Is a Public Health Problem []
  2. Gallup — In U.S., 40% Get Less Than Recommended Amount of Sleep []
  3. Mayo Clinic — Is too little sleep a cause of weight gain? []

 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto