Chasing Clarity: Health & Fitness Podcast EP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEP
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Jun 23, 2023 Explore how enhancing your sleep can transform body composition and overall health. Discover the six critical factors affecting sleep quality, including light, nutrition, and exercise. Learn about chrononutrition's importance in meal timing for better rest and the surprising effects of alcohol and caffeine on sleep. Get practical tips for crafting the perfect sleep environment and a pre-sleep routine. Plus, find out which supplements could offer that extra edge for a restorative night.
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Sleep Directly Improves Body Composition
- Improving sleep increases lean mass gains and fat loss during training programs.
- Extending nightly sleep by ~1 hour reduces calorie intake and improves dieting outcomes.
Use Light To Anchor Your Clock
- Get bright natural light early to set your circadian rhythm and lower morning melatonin.
- Limit artificial and blue light in the evening to avoid melatonin suppression and easier sleep onset.
Plan Your Last Meal For Sleep
- Time your last meal at least two hours before bedtime and avoid large late-night meals.
- Make the final meal higher in protein, moderate carbs, and fiber to stabilize glucose and boost tryptophan availability.