Sleep Hygiene: How To Get Better Quality Sleep | Nutritionist Explains | Myprotein

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how to get your best night's sleep and
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how lack of sleep can affect your daily
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food habits low mood emotional eating
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critical self-talk and overeating can
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all be caused by one thing
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hi I'm Jimmy Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without any silly fat diets
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what if I told you that there was a
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supplement you could take that would
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improve your concentration and focus
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fortify your immune system optimize your
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training performance and Recovery reduce
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your risk of developing a whole host of
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chronic diseases and even enhance memory
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consolidation and learning sounds pretty
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good right now what if I also told you
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that that was absolutely free got your
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attention with that one but now it's
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time to burst that bubble because it's
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not actually a supplement in fact it's
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actually just a good night's sleep what
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actually is sleep sleep is a natural and
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essential state of rest no matter how
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I'm using the magic of caffeine is it is
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thought a neurotransmitter called
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adenosine gradually builds up in the
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brain during times of wakefulness
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it builds a bills and bills will tell
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during sleep the body and Brienne go
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through a series of physiological
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changes including a decrease in heart
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rate breathing rate and even body
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temperature sleep is characterized by
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different stages each with its unique
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features and is controlled by a complex
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interplay between various biological
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systems in the body they are typically
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four stages of sleep with each stage
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characterized by different brain wave
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patterns stage one is the lightest stage
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of sleep and people may experience
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muscle twitches or a sensation of
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falling during this stage stage 2 is a
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slightly deeper stage of sleep and
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people spend the majority of their sleep
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time in this stage stages three and four
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are the deepest stages of sleep and it
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is during these stages that the body
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repairs and restores itself most
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importantly the British snoring and
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sleep apnea Association has identified
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stages three and four as Prime snoring
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territory so if your other half is
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snoring you can at least be reassured
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that their body is healing why nice for
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them how to get your best ever night's
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sleep the secret to your best overnight
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sleep starts with
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a sleep routine research suggests that
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maintaining a consistent sleep routine
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can help you get a better quality of
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rest and more of it unsurprisingly
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having a really varied sleep schedule or
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going to bed too late at night is
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actually not very good for us at all in
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fact it increases our risk of developing
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just about every physical mental and
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cognitive health issue you can imagine
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so you'll want to sit down and plan out
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a routine for your sleep consider it the
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blueprint of your best overnight sleep
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you want to figure out when you plan to
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go to bed when you plan to brush your
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teeth and get ready for bed when you
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plan on having a relaxation time focused
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activity before bed and I would
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recommend at least 30 minutes and
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finally when you plan to wake up you'll
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also want to install a blue light filter
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on your phone if you're prone to a good
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scrolling before bed blue light from
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screens can cause a fair bit of
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disruption to our sleep onset so it
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would be a good idea to do what you can
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to minimize it as I know that there is a
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much greater chance of you installing an
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app than there is of you not looking at
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your phone room temperature can also
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play a part in achieving a quality
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night's sleep a bedroom it's either too
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hot or too cold can affect your ability
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to get to and stay asleep
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somewhere between 15.6 to 19.4 degrees
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Celsius appears to be best for Peak
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Comfort finally you may also want to
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think about introducing some
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aromatherapy around bedtime lavender
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aromatherapy would be my suggestion to
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help you relax after a stressful day or
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to just provide an added level of
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support and assisting you in winding
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down for sleep either a lavender spray
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or Mist a diffuser with essential oils
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or even a lavender scented pillow would
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all be good options the supplement stack
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you need for a great night's sleep there
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are certain supplements that can also
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make a huge difference to the amount of
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sleep you get as well as the quality of
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that sleep first off we have magnesium
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bicycle magnesium bicycle is easily
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absorbed and may have calming properties
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researchers find that supplementation of
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this form of magnesium can help reduce
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anxiety depression stress and even
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insomnia it's a pretty effective
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supplement for helping people get to
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sleep especially if they are quite
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anxious stressed or have pre-existing
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issues with sleep itself I'd recommend
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having around 200 to 200 50 milligrams
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60 minutes before you go to bed the next
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supplement to highlight is l-theanine
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the main benefits of l-theanine
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supplementation are associated with
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promoting a relaxed State without
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causing drowsiness but how can it help
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the sleep if it's not causing drowsiness
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well l-theanine supplementation enhances
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Sleep Quality by promoting a more
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relaxed state in the brain trying to get
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to sleep when your brain is still active
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is the equivalent of trying to shut down
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your computer by mashing the power
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button it doesn't know whether it's
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going to sleep or whether it's being
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called into action again l-theanine can
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help with that and supplementing between
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200 to 250 milligrams 60 minutes before
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bed would be best practice a final
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supplement to mention is abigailin
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apogenin is a compound found in a wide
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variety of plants and herbs you've
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likely heard of chamomile tea and Haya
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can help us sleep well that's all down
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to its high epigen and content apogenic
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helps improve sleep by exerting an
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anxiety reducing effect when consumed in
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high doses at even higher doses it may
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actually have sedative properties the
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recommended dosing Falls somewhere
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between 2.4 to 8.1 milligrams per
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kilogram of body weight I'd recommend
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being conservative with it and opting
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for a lower amount to start off
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combining two or more of the supplements
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mentioned May provide a complementary
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benefit but I suggest to those I work
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with to try the Magnesium first and make
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sure all the other factors around sleep
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are in place my lack of sleep affects
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our dietary choices lack of sleep can
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have a significant impact on our daily
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food habits when we don't get enough
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sleep it can disrupt our body's natural
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hormone balance including the hormones
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that regulate our appetite and hunger
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specifically lack of sleep can cause an
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increase in the hormone ghrelin which
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stimulates hunger and a decrease in the
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hormone leptin which signals feelings of
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fullness this hormonal imbalance can
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lead to overeating and cravings for high
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calorie sugar-rich foods additionally
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when we're tired we may rely on caffeine
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and sugary snacks to provide a quick
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energy boost which can further disrupt
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our eating habits this can also lead to
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a cycle of pursed sleep and poor food
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choices as these choices can further
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impact our ability to get a good night's
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sleep parsleep could also have a
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negative impact on our mood and low mood
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may be a precursor to emotional eating
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this often occurs later in the day and
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may further disrupt sleep leading to a
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cycle of terrible sleep critical
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self-talk and emotional overeating in
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summary sleep is incredibly important
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for our health and a lack of sleep can
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cause hormonal imbalances that affect
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our mood appetite and hunger leading to
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overeating and cravings for unhealthy
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Foods it can also lead to perfect
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choices and a cycle of disrupted sleep
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and poor eating habits give some of our
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tips on how to have your best ever night
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sleep a go and let us know how you get
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on in the comments section below don't
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forget to like this video And subscribe
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to the my protein YouTube channel for
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more helpful content and be sure to keep
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asking the team questions so we can keep
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providing you with more evidence-based
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answers

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Sleep Hygiene: How To Get Better Quality Sleep | Nutritionist Explains | Myprotein

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