3 Ways to Fall to Sleep Faster

As you may know that when you do strength training, you're in fact damaging your muscle fibers. It's through post-workout repairing process that you build your muscle.

You also should take proper nutrition and adequate rest for your body and mind to recover from heavy workout. Lack of recovery could sabotage your gains.

It's important to get enough sleep at night, at least 6 good hours or longer. In today's hectic world, we're often juggling with so many things. Lack of sleep or poor quality of sleep cut into our work, family and personal life.

Here are 3 ways to help you fall to sleep faster:

#1 Warm up your feet.
It's so true in cold winter nights. Keeping your feet warm at night helps you regulate body temperature. So put on socks or use heat pads to keep your feet warm.

#2 Eat a light, starchy dessert.
Starchy carb is probably off your limits after 8 p.m. if you're trying to lose weight. But having an empty stomach over 12 hours isn't good to your body either. That's why many people wake up at 3 a.m. feeling hungry and "savage" the fridge. So have a light starchy dessert such as dry cereal or lowfat cookies. It helps trigger sleep by boosting levels of brain chemicals serotonin and tryptophan, according to a research in the American Journal of Clinical Nutrition.

#3 Read a bedtime story.
It's particularly good for stressed or anxious people to read an engaging book or magazine article. It helps you ease into sleep.


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Can You Really Sleep Off Your Fat?

This is a hot topic in recent months.

More research studies showed that lack of sleep or sleep deprivation make you crave for sweet of fatty foods and eat more calories.

Although it's a long debate as to how much sleep is enough, it likely depends on each individual's need. Some feel fine with 5 to 6 hours of sleep while some others need 9 to 10 hours to feel awake.

A new research study conducted at Laval University in Quebec, Canada showed that only 5 to 6 hours of sleep makes it hard to lose fat. On the other hand, too much sleep doesn't help either.

According to the study, 5 to 6-hour short sleepers are 27% more likely to become obese, gain 124% more body fat and 35% more likely to gain 11 pounds.

9 to 10-hour long sleepers are 21% more likely to become obese, gain 94% more body fat and 25% more likely to gain 11 pounds.

So how much sleep is just right?

7 to 8 hours of sleep seems to be just right.

When you engage in strength training or competitive sports, properly and timely recovery is very important so that you come back to train harder or compete in the games. A good night sleep is definitely your best strategy.

You may not be able to sleep 7 to 8 hours every night. Your sleep most likely fluctuates from day to day (or from night to night). If you don't catch with your sleep, it will catch up with you.

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