Tired and sleepy? Feeling sluggish? 💤
Sleep is not only for feeling fresh in a new day, but its benefits go as far as reducing the feeling of stress, strengthening the immune system and rapid muscle recovery.
✅ IMPROVES THE IMMUNE SYSTEM
Sleep lowers the stress hormone helping us with the amount of antibodies.
✅ RAISES THE MOOD
We accept jokes more, we are more smiling and more open in conversations with people.
✅ IMPROVES MEMORY
Sleep functions as a regulator that separates important short-term and long-term information. Recalling and processing this information happens faster when we are sufficiently relaxed.
✅ INCREASES CONCENTRATION
Having a good sleep we are more inclined to stay away from mistakes.
✅ INCREASES DECISION-MAKING SKILLS
Decision making is carried out by the prefrontal cortex. The latter depends directly on and worsens in the lack of sleep, so proper sleep increases our sharpness.
✅ INCREASES CREATIVITY
You may have realized this yourself. After a good night’s sleep, you solved many problems or did even more creative activities.
Am I getting enough sleep?
In order to reach the right bedtime you should:
📌Set your own routine!
No matter how busy the days are, having sleep should be primary because its lack reduces productivity and efficiency at work. Perhaps by keeping a chart on your sleep schedule you will understand more about errors and routine adjustments.
📌Limit the amount of caffeine and alcohol
You should control the amount of caffeine by limiting coffee, tea or energy drinks. And alcohol can increase the sensation of sleep and make you sleep better, but that sleep is uncomfortable and of poor quality.
📌 Create the right environment
For a good night’s sleep, take a warm shower before bed, read or drink milk to relax your mind. The environment should be cool and dark thus bringing about the proper production of the sleep hormone.
📌 Eliminate “Blue Lights”
Do not use any electronic devices before bed as blue lights reduce the production of the sleep hormone thus causing insomnia. If your phone is turned on before going to bed, leave it in the other room.
📌 You exercise
Only 20-30 minutes a day help the quality of sleep. Try to be as active as possible during the day, especially doing things you like. But keep in mind that exercise should never be done before bed, as overexertion is also a major factor that makes it worse.
😉We at #ActivPT are an energetic training group choosing the personalized plan to fulfill every need to achieve quality exercise that affects comfortable sleep.
