In today’s world we are just GO GO GO!

Many times we have so many obligations and commitments that need to be done that we sacrifice our sleep to accomplish it!


“What if doing that made things worse?”

With rest, we become healthier, more productive and just enjoy life more.

When we are sleep deprived, we tend to feel the following symptoms:

  • Memory loss
  • Weak immune system
  • Bad cravings which can lead to weight gain
  • Mood swings
  • Acne
  • Fatigue 


, we will feel the opposite of those symptoms along with:

  • Faster recovery from soreness
  • More creative mindset
  • Boost of energy

The average adult should be getting anywhere from 7 to 8 hours of sleep every night. Some of you probably think that’s impossible, but with some tips this may help you improve the amount of sleep you get:


Start your morning with a good breakfast. Lack of food intake can make or break your quality of sleep.



 Set a time limit on how long you’ll be using technology before bed.


Electronics actually emit a blue hue which is similar to the daylight. The glow from your phone, iPad or any other electronic passes through your retina into part of your hypothalamus which causes suppression of melatonin, a sleep-inducing hormone (Anderson).

So instead try to create a headspace to fall asleep with meditation, prayer, deep breathing or even light reading.



Taking magnesium calms your central nervous system which relaxes your mind as well as your muscles. Magnesium is responsible for the function of GABA receptors which exist in the brain and nervous system.

GABA is a calming neurotransmitter which helps the brain to switch off at night (Doyle). Without GABA we would just toss and turn in bed.

If you find yourself staying up late, try magnesium.



Sleeping in a dark, cool room is ideal. Being too hot or too cold can mess up on the amount of sleep you get. Keep the electronics at minimum as possible because your bedroom should be your ultimate relaxing place.



Refrain from drinking these liquids 2-3 hours from going to sleep because they will create abnormal sleeping patterns and also not allow you to get that REM sleep that we all want.


REM sleep is important because that’s when you consildate memories and learning from the previous day.

Drinking alcohol is actually worse than using your electronics and also can affect the way you are breathing while you sleep (Capretto).

Try to avoid these two as much as you can.


Overall, getting enough sleep is one of the main factor in improving your health. Getting more sleep will improve the quality of your life and also allow you to perform at your best!
– Coach Jo!




Interested in working out at Reign?

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Anderson, Mallory. “Unplug Before Bed.” Unplug Before Bed | Bastyr University. N.p., 13 Apr. 2015. Web.

Capretto, Lisa. “Think Drinking Alcohol Before Bed Can Help You Sleep? Not Even Close.” The Huffington Post. TheHuffingtonPost.com, 04 Aug. 2015. Web.

Doyle, Marek.”Help Me Sleep: Magnesium is the Secret for Sleep Problems.” The Huffington Post. The Huffington Post, 22 July 2013. Web.

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