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Underdog Fitness Blog/Sleep/The Importance of Sleep for Men and Women Over 30: A Guide to Better Rest and Fitness

The Importance of Sleep for Men and Women Over 30: A Guide to Better Rest and Fitness

Friday, February 03, 2023

Ah, sleep. That elusive, mysterious state where we spend a third of our lives (or at least, we're supposed to). It's the time when our bodies and minds recharge, when we shake off the stresses of the day and prepare for the next. But as we get older, it can start to feel like sleep is slipping away from us like sand through our fingers.

If you're over 30, you've probably noticed that getting a good night's sleep isn't as easy as it used to be. And that's a problem, because the benefits of sleep are too numerous to ignore. Here are just a few:

Better physical health: When we sleep, our bodies release hormones that help to repair and rejuvenate our muscles, bones, and organs. This can reduce the risk of chronic conditions like heart disease, diabetes, and obesity.

Improved mental health: Sleep is also crucial for our mental well-being. It can help reduce anxiety and depression, improve our mood, and enhance our ability to focus, learn, and remember.

Better performance: Whether you're an athlete, a businessperson, or just someone who wants to be productive, sleep is the foundation of your performance. When you're well-rested, you'll have more energy, be less prone to distractions, and be able to work more effectively.

So, how can you get the sleep you need and deserve? Here are three sleep hygiene tips that will help:

Stick to a schedule: Try to go to bed and wake up at the same time every day, even on the weekends. This will help regulate your body's natural sleep-wake cycle.

Create a relaxing environment: Make sure your bedroom is cool, dark, and quiet, with a comfortable mattress and pillows. You might also consider using earplugs or a white noise machine if you're sensitive to sound.

Limit screens before bed: I delete Social Media off my phone after 830pm. If I don't, I'll be scrolling for hours.
The blue light emitted by screens can interfere with your body's production of the sleep hormone melatonin. Try to avoid screens for at least an hour before bedtime, and if you must use a device, use the "night shift" setting or wear blue light blocking glasses.

With these tips in mind, you'll be on your way to better sleep and better health. But what about the rest of us who are still tossing and turning at night, counting imaginary sheep? Fear not! Here are a few funny but true tips to add a touch of humour to your sleep routine:

Get a mattress that's so comfortable, you'll have trouble getting out of bed in the morning. And then blame it on the mattress, not your laziness.

In conclusion, sleep is crucial for our physical and mental health, especially as we get older. By sticking to a sleep schedule, creating a relaxing environment, and limiting screens before bed, we can all get the rest we need to perform at our best. And remember, laughter is the best medicine, even for insomnia. So have a good laugh, and sweet dreams!

- Lester Hernandez (b.Kin)

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Hi, I Am Lester Hernandez

Owner of The Underdog Fitness Method

I'll be sharing my best and worst of the last 20 years of being in the Fitness World

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