• Emma Green

How to sleep like a badass

We’re all good at training hard but rest is equally important! Sleep is one of those things that we know we should prioritise but improving it is often easier said than done. Here are 3 no BS ways to sleep better:⠀ ⠀ 1. Eat some carbs: Eating carbs, acting via insulin secretion and the "plasma tryptophan ratio", increases serotonin release, which is important for sleep. Starchy or sweet foods will work (except for ones containing fructose). Around 20-30g of carbs is enough for the brain to make serotonin (equivalent to 2 slices of bread or 50g of cereal). 2. Use relaxation techniques: Relaxation techniques reduce physiological arousal which makes it easier to sleep. I like guided meditations but you can also use breathing or visualization techniques, progressive muscle relaxation, stretching, yoga or anything else that helps you to relax. 3. Build a bedtime routine: Trying to wind down ahead of actually going to bed can make it much easier to fall asleep at bedtime. Ideally this time shouldn’t involve using technology but instead building some habits that help you to wind down. Things like making a hot drink or reading a favourite book can be helpful. Once you have these habits established, you should find you naturally start to feel sleepy when you do them before bed.

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