9 Tips for better sleep

NUTRITION – TRAINING – REST, is what is known as the ATHLETE'S GOLDEN TRIANGLE. And the fact that rest is in last place does not mean that it is less important than the other two key factors for progress. In fact, it's usually the one we fail at the most, perhaps because we think it's "not that important," but it is, which is why today I'm bringing you some tips to sleep better and thus complete the triangle.

Whether you are an athlete or not, rest is FUNDAMENTAL for our health, for the proper functioning of our body and mind.

We live in a world full of stress, worries, technology... and this means we carry tons of tension when it's time to sleep.

The tips we recommend for sleeping better are:

Pay close attention to whether you follow these guidelines I share below to get a full and restorative rest:

1. STICK TO A ROUTINE. – Always try to go to bed and wake up at the same time every day.
2. NEITHER TOO FULL NOR TOO EMPTY. – Going to bed hungry or having overly heavy dinners will prevent you from falling asleep properly. The ideal is a light but satisfying dinner and, if possible, at least an hour and a half before going to bed.
3. CAFFEINE AND STIMULANT DRINKS AT BAY. – Try not to drink coffee or stimulants after 3 in the afternoon if you have trouble falling asleep. If you train in the afternoon, for example, you can take stimulant-free pre-workouts like Rush Pump.
4. TAKE CARE OF THE ENVIRONMENT IN YOUR REST AREA. – It is very important that your room has a relaxed, tidy environment, neither too cold nor too warm.
5. TECHNOLOGY OUT. – Who doesn't go to bed looking at their phone, social media, or have a TV in their room? This is the big mistake people of our time make, and we have all made it at some point. Try to stay away from screens at least an hour before resting. You shouldn't watch TV where you sleep, and even less have your phone glued to your nose before bed (raise your hand if you've never done it).
6. IF YOU CAN'T FALL ASLEEP, GET UP. – Don't stay in bed if you're awake. It's better to get up, go to another room and read a book, and then return to your bed. If you keep tossing and turning in bed, our insomnia will go from bad to worse.
7. IF YOU TAKE A NAP, NO MORE THAN 20 MINUTES. – Many times we need a short break in the middle of the day, and it's totally recommended if possible. But set an alarm for 20 minutes if you don't want to have the opposite effect.
8. GOOD HABITS. – Good nutrition, physical exercise, stress management, staying away from tobacco and alcohol, will result, among many others, in quality rest.
9. USE NATURAL SUPPLEMENTS. – They are very helpful in helping you relax at the end of the day. Supplements like melatonin are highly recommended and effective for sleeping peacefully all night long.

What can I take if I still can't sleep well?

At Weider, we can offer you Melatonin in an innovative and very tasty gummy format. By taking one gummy a day, you will get 1 mg of high-quality melatonin. Melatonin is a natural sleep regulator; it helps reduce the time it takes to fall asleep after several days of taking it daily. Furthermore, it contains neither sugar nor gluten, making it a healthy and ideal gummy to be part of the list of tips for better sleep.