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Sleep Like a Champion

Apr 08, 2018

by Rachel Reiner




We all know the importance of diet and exercise in a training program. The lesser considered piece to this important physical fitness equation is efficient and effective rest for recovery. This is definitely the most appealing fitness tip of all, because who doesn’t like to sleep? Not only does this bring relaxation and comfort, but spending more time in bed can also improve your overall health and physical goals!


In an age where we seem to never have enough hours in the week, sleep is often the first thing we sacrifice. Sleep is so much more beneficial to our health than we tend to reflect on and give credit to. If you want to look good, build muscle, get sick less, lose weight, feel great, and have better focus and productivity - Don’t skimp on your sleep (or try your best to be mindful of steady rest)!


Benefits of 7-8 Hours of Sleep Every Night


  • Increased human growth hormone accelerating muscle repair and growth
  • Balanced and stable hormones
  • Reduced hunger and cravings
  • Improved memory and concentration
  • Strengthened immune system
  • Better mood and reduced depression
  • Higher energy and heightened alertness


While we often feel as though we can skip sleep to be more productive and make-up for lost time, it can actually do the opposite for us. An imbalanced sleep schedule (especially for an active individual) can leave us feeling more groggy, blurred in focus, with an increased appetite and worsening performance in your workouts. More sleep brings more productivity! But how?




Ways to Get Better ZZZs


  • Keep distractions out of the bedroom, especially the ones that emit blue light which can harm your internal body clock - making you feel restless when you're really exhausted.
  • Establish a bedtime routine. Familiar and consistent rituals are key for setting the relaxing atmosphere to doze away.
  • Create the environment you desire. Maybe you sleep light and need some white noise in the room, consider a fan, light music, or an alarm to wake to your favorite music.
  • Diffuse lavender essential oil and/or lavender bed spray for your pillow and mattress.
  • Limit the intake of caffeine after lunch.
  • Lie on an acupressure mat before getting into bed.
  • Consider Yoga or Meditation before bed. Apps like Aaptiv make this easy to do bedside.
  • Use pillows and mattress that are designed with air flow in mind to combat overheating.
  • Get a comfortable and supportive foam layered mattress with zoned support for body alignment
  • Keep your room temperature cool. The ideal sleep temp is between 60 and 67 degrees (according to the National Sleep Foundation).
  • Reading before bed can help you fall asleep quicker.
  • Limit alcohol, although this will help put you to sleep, it could throw off your REM cycle.


Infographic provided by Links to information on sites other than those operated by or on behalf of G&G Fitness Equipment are for your convenience only and are not an endorsement or recommendation of those sites or products. G&G does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites, their products or content, and does not maintain, operate, or take responsibility for external sites. G&G does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user's risk.

Category: Health and Finess

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