Introduction
Getting enough sleep is one of the essential keys to health, physical and mental recovery. Sleep influences hormonal regulation, the immune system, and muscle repair, making it vital for athletes and active people.
This post offers evidence-based advice for optimizing sleep quality, complemented by the support of supplements such as those offered by Foodelis.
The importance of sleep for health and performance
Insufficient sleep is linked to metabolic problems, weight gain, decreased physical performance, and cognitive decline. During deep sleep, the body releases growth hormones and carries out cellular repair processes.
Tips based on scientific studies
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Consistent routine: going to bed and waking up at the same time improves the circadian rhythm. (Source: Sleep Medicine Reviews , 2018).
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Suitable environment: total darkness and a temperature between 18-21 °C promote deep sleep. (Source: Journal of Physiological Anthropology , 2019).
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Reduce blue light: avoid electronic devices at least 1 hour before bed to prevent disrupting melatonin. (Source: Chronobiology International , 2017).
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Nutrition: Avoid heavy meals and caffeine in the hours beforehand. (Source: Nutrients , 2019).
Supplements that help improve sleep
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Melatonin: regulates the sleep-wake cycle, especially useful in time zone disruptions.
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Magnesium: promotes muscle and nerve relaxation.
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Valerian and passionflower: plants with a calming effect.
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Foodelis Combinations: natural formulas that optimize sleep quality and recovery.
Exercise and sleep
Regular exercise improves sleep quality, but should be avoided in the 2-3 hours prior to sleep to prevent activating the nervous system. (Source: Sports Medicine , 2014).
Strategies to avoid insomnia and improve recovery
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Relaxation and mindfulness techniques.
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Avoid long naps during the day.
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Maintain regular physical activity.
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Consult a doctor if you experience persistent problems.
Frequently Asked Questions
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How many hours should I sleep?
Between 7 and 9 hours for adults. -
Are supplements safe?
Yes, if used as directed and not mixed with other medications without consulting a doctor. -
Does alcohol help you sleep?
Although it induces sleep, it impairs the quality of sleep.
Conclusion
Adopting healthy habits and complementing them with quality natural supplements like those from Foodelis contributes to restful sleep, better recovery, and greater overall well-being.
References
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Hirshkowitz M, et al. National Sleep Foundation's sleep time duration recommendations. Sleep Health . 2015;1(1):40-43.
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St-Onge MP, et al. Sleep and weight management: implications for cardiometabolic health. Nutrients . 2019;11(8):1933.
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Kredlow MA, et al. The effects of physical activity on sleep: a meta-analytic review. J Behav Med . 2015;38(3):427-449.
