696 - Science Backed Ways To Improve Sleep (Research Review w/ Dr. Brandon Roberts)

The average person needs 7-8 hours of sleep per night. The easiest way to improve your sleep is to focus on sleep hygiene. Sleep hygiene is a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia, but is now used for all populations who have trouble sleeping. Because sleep hygiene is an inexpensive lifestyle intervention, it serves as a first-line intervention for people who want to improve their sleep but are not likely to qualify for, or seek, more substantial clinical treatment. Reduce Caffeine Intake Blood levels of caffeine peak approximately 30 minutes after oral administration, and the half-life of a single dose of caffeine is 3-7 hours, though this is influenced by individual differences in sensitivity, metabolism, and accumulation. Interestingly, studies have found that large doses of caffeine close to bedtime have an acute disruptive effect on human sleep, but the effects of lower doses of caffeine are smaller in magnitude and less consistent. The long-term effects of caffeine abstinence in habitual caffeine consumers are not yet known, but the limited evidence to date suggests caffeine abstinence may be more beneficial for light or intermittent caffeine users than for habitual users. If you find that you have difficulty sleeping, caffeine is something to stay away from in the afternoon Refrain from alcohol intake Alcohol consumption near bedtime is associated with decreased sleep onset latency and increased slow wave sleep during the first part of the night. You might think this is beneficial and some people use alcohol as a way to fall asleep. However, once the alcohol is metabolized in the first few hours of sleep, later sleep becomes lighter with increases in Stage 1 and REM sleep and more arousals. Even a few drinks at happy hour can cause you to sleep worse. Exercise Exercise is associated with modest improvements in sleep. According to one meta-analysis, exercising 4-8 hours before bedtime has the most robust effects on subsequent sleep compared to all other times of day, including decreased PSG-assessed sleep onset latency and wake after sleep onset. Other supported sleep hygiene tactics: Reduce noise Avoid nicotine Have regular sleep/wake times Manage stress Review on sleep hygiene —- Apply to join the TCM Team HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More… —- Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE ASK CODY YOUR QUESTION FOR THE PODCAST HERE Check Out Free Guides and E-Books HERE Head over to http://buylegion.com/boomboom enter code boom boom at checkout to sa