Sleep is one of the most important lifestyle factors when it comes to health. Although there are already a lot of studies published on sleep a lot of people are still confused about this topic. Some people say they only need 5-6h of sleep a day while others can easily sleep +12h.
Sleep is without a doubt necessary but how long should you sleep for optimal health?
It depends on your lifestyle. If you are stressed all the time, your diet sucks and work extra hours every day then you probably need a lot of sleep to recover from that.
On the other side if you are following a very clean and healthy diet, keep your stress levels low and don’t overwork yourself constantly you’ll probably need less sleep.
The amount of sleep you need is directly related to your lifestyle and is therefore different from person to person.
Additionally the quality of your sleep also determines how long you need to sleep to recover fully and wake up refreshed. So here some tips you need to keep in my mind when you want optimize the quality of your sleep.
#1 Don’t eat before your sleep
Sleeping means recovering. Your body has been under stress all day long and needs sleep of cell regeneration and and renewall. Digesting food takes a lot of energy and does not allow the body to recover. Have your last meal at 6.pm so your body can fully digest it before you go to bed. Going to bed with a full stomach will require you to sleep extra hours and wake up even more tired.
#2 Be asleep between 10 a.m and 2 a.m
Those are the four most important hours for being asleep. During this time the body’s capacity for healing itself is the highest. It releases the most amount of HGH and testosterone during this time.These are definitely the most important hours for being asleep!
#3 Take magnesium before you go to bed
I will never stop promoting this. Every single cell in your body depends on magnesium and is responsible for some many functions in your body. At the same time a lot of people are deficient. Taking extra magnesium on a regular basis will not only improve your overall health but plays a particular important role when it comes to sleep.
It is one of the most calming minerals and will help you fall asleep faster and sleep deeper.
#4 Stretch before going to bed
Stretching is one of the best tools for stress relief and relaxation. Just stretching a couple of minutes before going to bed will improve your sleep a lot.
#5 Sleep in a cool, quiet and dark place
Your bedroom is should be a place of relaxation not distraction and stimulation. Make sure to sleep in a dark and quiet room. The air should be fresh, so it is recommended to open the window for a couple of minutes before you go to bed. Room temperature should be around 17-21 degrees for optimal sleep.
Additionally I can recommend you this sleep supplement. It contains the most “calming” nutrients for deep and relaxed sleep: