Rest, Recovery, Sleep


To learn more about sleep, download the webinar here:

https://holisticjos.com/products/proper-rest-and-recovery-for-work-workouts-and-life

Do you have a hard time falling asleep? Do you toss and turn all night? Wake up couple of hours? Do you have insomnia? Do you sleep more than 8 hours but yet wake up feeling tired? Do you want get more sleep? Not just quantity but quality sleep?


The social stigma of sleep is that it’s for the weak. There’s nothing further from the truth. You get weaker if you lack sleep. You gain so much strength, focus, and energy when you get quality rest. Think of a power nap. You feel better after that restful event. Think about mini breaks from work. You’re more efficient when you get back to work. Other benefits include less sweet cravings, less binging, less caffeine dependence


It’s like never recharging your phone. Every so often, you do a hard reset on your smartphone so it functions better. Why can’t you do the same for your body? Some people just don’t know better and this is what this article will help you do.


You’ll learn how to avoid stimulants, improve your sleep routines, take food, supplements, vitamins that help you sleep better at night, and even track the quality of your sleep with apps.


With the technology of today, it’s harder to wind down with 24/7 lights, blue lights from electronics, distractions from Netflix and social media, and stimulants that makes you more focused at work but makes it harder for you to wind down at night.


Exercise actually makes you weaker. You create micro tears on your muscles hence the sore feeling the day after your workout. But because of your intense workouts, you sleep better at night. Numerous studies show you sleep better at night when you workout first thing in the morning. When you don’t exercise, you don’t use your energy for the right things and the harder you go, the deeper the sleep. This is life, it’s cyclical. I’m sure you’ve experienced a productive day where you worked hard, exercised harder, and slept deeper because of that. If you don’t work hard during the day, you don’t give your body the chance for deep sleep.


Following the rise and fall of the sun releases the right chemicals to wake you up in first thing in the morning while the sunset releases melatonin to relax you into sleep. Sleeping 8 hours from 3 am to 11 am is not the same as sleeping from 10 pm and up at 6 am. And if you do it right, you should never need an alarm clock to wake you up. Your body knows when it done recharging. The only reason you need the alarm clock is because you sleep too late in the night and have to get up early for work.


We aren’t nocturnal beings so we shouldn’t sleep during the day. We are morning larks, not night owls. The only reason why some people say they aren’t a morning person is because they’ve trained themselves to sleep late at night. This is a bad habit that has develop just like nail biting, smoking, drinking or any other bad habits. We are creatures of habit and we don’t discriminate between a bad or good habit. Once they retrain their body to sleep the way it was designed to, they feel and function a lot better than they did. It’s just that they can’t compare because of months, years, or even decades of this poor habit of sleeping late.


You can learn how to finish sleep cycles and wake up after a cycle. This is the difference between waking up rested versus groggy. We typically sleep an average of 4 - 6 sleep cycles. Each sleep cycle last about 90 minutes. This is why you can sleep 4.5 hours and feel rested versus waking up with the alarm 6.5 hours later and feel like getting out of bed is a mission in itself. With apps on your fitbit, Apple watch, or other apps on you smartphone can track the quality of your sleep, how many sleep cycles you go through each night. There are five stages of each cycle which includes REM and deep sleep. The best practice is to wake up, if you have to, with the alarm set after each cycle.


When you lack sleep, you tend to eat more processed foods high in sugar because this is what your body starts to crave. Your brain needs glucose to run optimally and when you lack sleep your body and brain needs more of this. So another great reason to get enough sleep is to help curb cravings.

I suggest signing of for my 20 minute webinar to learn more about how to improve your sleep.

To learn more about sleep, download the webinar here:

https://holisticjos.com/products/proper-rest-and-recovery-for-work-workouts-and-life

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