Get Better Sleep Starting Tonight

Sleep is absolutely imperative if you want to be healthy and get results from your workouts. Giving your body adequate rest will help with weight loss, muscle building, and overall general health.  Unfortunately, it is one area where most people do not get enough of what they need or they sacrifice it too easily.  Staying up late watching tv, scrolling through Facebook, or staring at the ceiling because they can not shut their mind off.

Below are some tips to help you get better sleep starting tonight.

  •  Set a Bedtime every night – Try to hit the hay overnight at the same time.  Your body will become accustomed to this and start creating a natural rhythm, which it wants and needs.

  • Spend some time winding down before your scheduled bed time – An hour or two before your specific bedtime, wind down with a book, journal your day, write, listen to soothing music, prepare for the following morning or just do something relaxing that is not going to stimulated your senses like a computer or tv screen.
  • Exercise – Regular exercise like 4 or more days of aerobic exercise has shown to improve sleep quality.  Just do not do it 2-3 hours before going to bed.
  • Create a “sleeping” environment – In order to achieve a good night of sleep creating an environment to allow you to fall asleep and stay in a deep REM sleep is recommended.  This includes a dark room, keeping the room cool, something to help drown out any other sounds outside or inside.
  • Leave Fido on the floor –  Yes they are cute and give you that look, but face it, they really can interrupt your sleep. Be the Alpha.
  • Manage your stress -Stress wrecks our sleep.  Give yourself some peace of mind by preparing for the next day, so you feel ahead of the game, create a list for the next day to get it off your mind, or just spend some time relaxing.
  • Watch what you eat before bed – Avoid a large meal and anything spicy before bed. choose a snack that combines carbohydrates and calcium or a protein and the amino acid tryptophan to boost serotonin levels. Try a banana with a teaspoon of peanut butter, fruit with low-fat yogurt, or a piece of grain toast with low-fat cheese or turkey.ever
  • Make your naps benefit you – A nap should be 15-30 minutes.  Anything longer can disrupt your sleeping pattern.  Never take a nap too late in the day. 

If your sleep is in desperate need of some help, then I recommend New Mood from Onnit.  You will feel it work the first time you take. It will get your mind and body relaxed and prepared for a great night of sleep.  With the other suggestions above you will snoozing like a baby.

Serotonin has been shown to be a key neurotransmitter linked to mood, happiness, and positive outlook. Combining the two raw building blocks of serotonin, L-tryptophan and 5-HTP, with a converting catalyst, Vitamin B6, New MOOD provides the nutrients to help the body become a serotonin-boosting powerhouse. Adding to the naturally relaxing effects of L-Tryptophan are a host of traditional anti-stress herbs designed to bring you into a state of peaceful calm. Magnesium is an essential mineral vital for muscle relaxation and Vitamin D3 which is increasingly deficient in our diets, has further been linked to positive mood benefits. Ideal for when you are under stress, anxious, or exhausted, New MOOD is also optimal for daily use.

Serotonin: The natural way
Serotonin has been linked to positive mood and healthy emotional balance. It comes as no surprise therefore that the majority of prescription anti-depressants are focused on creating a surplus of serotonin, typically by inhibiting the re-uptake. New MOOD takes a different approach. The natural production of serotonin begins with the common amino acid L-Tryptophan. L-Tryptophan converts to 5-HTP which is the direct precursor of this essential neurotransmitter (5-HT). New MOOD contains both L-Tryptophan and 5-HTP, creating a time release effect that when combined with Vitamin B-6, assists the body in generating strong levels of natural serotonin.†

The science of New MOOD
5-HTP is at the heart of this revolutionary formula, and this is no surprise as a groundbreaking published and peer-reviewed clinical study conducted by Dr. W. Poldinger confirmed the positive mood boosting effects of this nutrient.1 Valerian, another powerful herb, was similarly demonstrated to be effective in improving ability to fall asleep.2 The formula as a whole represents the culmination of the best herbs and nutrients available, each individually helping to contribute to overall peace, tranquility, and positive mood.†

I personally use New Mood every night, especially through the week.  I can feel it relaxing my body and mind and prepares me for sleep.  It has really helped me out a lot.


[1] Poldinger W, Calanchini B, Schwarz W: A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology 1991, 24:53-81.
[2] Stevinson C, Ernst E: Valerian for insomnia: a systematic review of randomized clinical trials. Sleep Med 2000, 1:91-99.

About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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