Category: Sleep

Melatonin spray is a welcoming alternative to melatonin pills, capsules, or powders. A spray feels less medicinal than those other forms. If you’ve been searching for a reliable and effective melatonin spray then maybe my experience will help you.

Disclaimer: This post includes affiliate links that may provide a commission to me at no cost to you if you make a purchase.

Melatonin

Always check with your doctor before you take melatonin or any supplement that is not prescribed by a doctor.

As you probably know, melatonin is a natural hormone produced by the body to regulate our sleep-wake cycle, also known as circadian rhythm. Its mainly produced when it’s dark. When I started having trouble sleeping in 2020, I looked into this further.

I was able to find out that melatonin levels can decrease as we age, so I figured maybe because I was getting older, my body wasn’t producing an adequate amount of melatonin to help me have a good and restful sleep.

So, I went on a search for a safe and reliable supplement. One that is beginner friendly because I never consumed melatonin on its own before. And by beginner friendly, I mean a supplement with a relatively lower dosage of melatonin so that I could allow my body time to adjust. This was my train of thought at the time.

Three Melatonin Supplements

The three that I’m going to reveal to you are the three most popular melatonin sprays that usually come up when one searches the internet for more information.

I realize that there are others but since these got my attention and are the most commonly recommended, it made sense to tell you what I found out about them.

I go into a lot more detail in my article Best Melatonin Spray To Help You Sleep in 2021.

Onnit Instant Melatonin Spray

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If you have been searching for more information about melatonin sprays than you may have come across this product at some point. It’s very popular and for good reason.

It comes in a 1 fluid ounce bottle and contains 3mg of melatonin per serving which is six sprays. One bottle will typically last a month if you use it as directed.

Onnit is a brand that strives to help people achieve total human optimization. Their Onnit Instant Melatonin Spray does not disappoint. They offer it in two flavors, lavender and fresh mint. I prefer fresh mint. I feel that this spray is great for beginner to intermediate users of melatonin.

Source Naturals Melatonin Nutraspray

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This brand is definitely more accessible which is why you may have seen it advertised in more places than most. The most common place people buy this product is their Amazon Store.

It comes in a 2 fluid ounce bottle and contains 4.5mg of melatonin per serving which is three sprays. One bottle will typically last a month if you use it as directed.

This melatonin spray is available in one flavor, orange. This is a great spray for medium to intermediate users of melatonin.

Seroyal Melatonin Spray by Genstra Brands

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My impression of this brand is that melatonin should remain medicinal and that melatonin products shouldn’t be a commercial as they have become.

They have a very effective product but accessibility is the issue here. Placing an order from their own website is challenging and while there a few other online stores that you can order it from, they are not very well known so it can hard to find them.

And at $19.50 per 1 fluid ounce bottle, I believe this is on the very highest end of what I would pay. This product would be great for medium to intermediate users of melatonin if price isn’t a concern.

Number 1 Pick

Based on my analysis and experimentation, Onnit’s Instant Melatonin Spray is my favorite. It’s very effective, they offer great customer service and the price is very affordable.

Summary

Prior to researching as to why I was only getting 3–4 hours of sleep per night, I was so exhausted. I was overtired, irritable, low on energy and had no motivation to do anything at all. That has all changed.

I speak a lot about my battles with weight, sleep, low sex drive and more on my website. I’m careful as to what supplements that I use and recommend.

And when I have a great experience with a product that makes me feel good, I’m happy to share the information with you in the hopes it helps you too.

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Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

Adulthood appears to be defined by exhaustion. It’s almost as if it’s a requirement at this point in life: you have to yawn “x” a number of times every day to be considered seriously. Obviously, we can counteract weariness by eating well and exercising often. Another thing we can do is make a concerted effort to enhance our sleep! Everyone does it, and everyone requires it, but it is frequently forgotten.

Sleep is critical for our mental and emotional well-being. It also has a significant impact on physical health. Sleep is essential for the “healing and repair” of the heart and blood arteries, according to the National Heart, Lung, and Blood Institute. Sleep can also aid in the maintenance of healthy body weight by balancing the hormones that cause you to feel hungry or full.

Take steps toward a really healthy good night’s sleep to guarantee you are taking care of your entire self. To help you achieve that, I’ve compiled a list of four bad behaviors to avoid before going to bed.

Here are four things to avoid before bed for better sleep:

#1. Stop Staring at Screens

Using electronic devices before bed “delays” your circadian rhythm, also known as your body’s internal clock, according to the National Sleep Foundation. The blue light from these gadgets decreases the release of melatonin in your body, making it more difficult to fall asleep. Using these gadgets before bedtime also “delays the commencement of REM sleep,” which reduces the value of the sleep you do receive! To put it another way, unplug before going to bed! Anything goes: read a book, sit outdoors and people-watch, journal, sketch, etc. Just put your phone away and turn off the television!

#2. Cap Your Caffeine

This is most likely a no-brainer. What can we do if we can’t stop yawning all day? Caffeine is a stimulant, therefore we reach for it. In general, you should stop drinking caffeine by late afternoon. You should also keep track of how much you drink on a daily basis. “Three 8 oz. cups of coffee (250 mg of caffeine) a day is considered a moderate dosage of caffeine,” according to the National Sleep Foundation. Just remember to come to a halt before the conclusion of your working day! Caffeine overdose can disrupt sleep patterns, produce anxiety or agitation, a high heart rate, and a brief increase in blood pressure.

It does not mean, however, that you should completely stop drinking coffee.

#3. Move Your Movement

Exercising stimulates your neurological system while increasing your heart rate and body temperature. According to the National Sleep Foundation, “an all-out workout is about as far away from a relaxing night ritual as it gets.” As a result, working out hard before bed might cause sleep disruption or make it difficult to fall asleep. Imagine attempting to fall asleep after experiencing anything similar to a runner’s high! It’s difficult for your body to relax.

According to Harvard Health Publishing, “traditionally, specialists have advocated avoiding exercising at night as part of healthy sleep hygiene.” “Now, according to a recent research published in Sports Medicine on Oct. 29, 2018, you can exercise in the evening if you avoid strenuous activity for at least one hour before bedtime.”

If you just have time in the evening for an exercise, try not to do anything too strenuous. Relaxing yoga, Pilates, or a low-impact strength training regimen with stretching are all good options.

#4. Forego Faulty Foods

Eating before going to bed may be a touchy subject. However, it all boils down to the food you consume. According to Healthline, traditional desserts and junk food should be avoided. What is the reason behind this? These temptations are high in fats and sugars that are bad for you. This might lead to cravings and an overabundance of bad foods. Instead of going to the drive-through late at night, go to bed!

Aside from the obvious harmful meals, there are a number of additional components that might disrupt your sleep.

While weariness is a natural part of life, try to remember to take a tech break before going to bed. Instead of ice cream, opt for frozen berries. Rather than working out after work, get up early and work out. Also, don’t get that cup of coffee at 4 p.m. to get you through the last hour of the workday! Try to obtain a better night’s sleep for yourself.

Now that you know what to avoid before bed, I wish you a good sleep always.

This morning, as I was peacefully going through my morning routine between my daily ocean swim and healthy, filling breakfast, I heard my neighbor’s alarm clock going on and off.

I thought it was an awful noise.

I have been waking up naturally for over a month now. This is the first time in my life that I don’t interrupt my sleep every day. That I let my body rest the time it needs. And let me tell you something: it’s an incredibly good feeling, and the side effects are just as amazing.

At some point, I realized that it no longer made sense

I am my own boss. My working hours are the ones I decide. No one is waiting for me anywhere. So why deprive my body of the extra sleep it needs?

I used to wake up to the sound of my alarm clock at 7 am every morning. It was like a safety net. I was afraid that if I took it off, I would find myself jumping from bed at 11 o’clock, disoriented, having lost my morning’s work.

But the fact is, I’ve never been a late riser. So I decided to give it a try. I set an alarm at 9 o’clock, just in case, and turned off the 7 o’clock one. Guess what happened? I haven’t heard the 9 o’clock alarm yet. When it rings, I’m already at work, having gone through my nice morning routine. No rush at all.

Of course, it won’t work if you keep going back to sleep again and again. When I open my eyes, I assess how I feel, if I am sufficiently rested, and I get up — or not — accordingly. This morning, for example, I opened my eyes at 5:30 a.m. but I still felt a little tired, so I went back to sleep until 6 a.m.

I tuned into the rhythm of the sun. In Costa Rica, it rises very early. I leave my curtains open so that the sunlight gently wakes me up. I also go to bed early, around 10 am. I cultivate a healthy lifestyle: I eat properly, I don’t drink alcohol, I only drink coffee in the morning and early afternoon, and I move around enough during the day. All this contributes to making me feel more balanced than ever.

I now wake up between 6 and 7 every morning, feeling well-rested, and I deeply appreciate those moments of calm and peace before I start my workday. And these are only a small part of all the positive effects I experienced.

I can count at least 6 of them

It’s only been a month. But here are the side effects I already noticed:

• I feel more connected to my body and balanced, which helps me in my overall journey to mindfulness and intuitive eating
• The day is more fluid and carries much less tension. My body flows in harmony with the rhythm of the sun, and I get more and more back in touch with my circadian rhythm
• I am less tired during the day
• I have lost fat
• I feel less rushed, calmer, more present when I wake up but also during the day
• I am more motivated and concentrated on my work

I don’t make them up. They are in fact natural and scientifically proven consequences that occur when one cultivates a healthy relationship with sleep, as this study by Eachnight shows:

Source: Eachnight

This is what happens to your body when the alarm goes on

“Sound alarm clocks shock our brain and bodies into waking. If you are still in a deep stage of sleep, this will feel even more shocking to your system, to the point that it can increase heart rate and blood pressure, as well as cause your body to secrete adrenaline. This is a very stressful, and not a healthy or good way to start the day”, explains sleep expert Whitney Roban to Bustle.

This is why I feel calmer and more balanced. When I wake up naturally, I open my eyes peacefully and spend a few minutes in bed practicing mindfulness. This is when my mind is clearest. I simply maintain this state of mind as I start my day.

Also, as my body naturally wakes up, it means it has had the sleep it needs. Which is about 8–9 hours:

“The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to 64.” — Health Harvard

As far as the weight loss I’ve noticed, it’s not huge, but I still feel that I’ve shed a few pounds of fat. And it happened without me doing anything: I kept eating as usual, maybe even a little more according to my intuitive eating journey, and I didn’t move more.

“It’s believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone).” — NHS

Since I respect my body’s sleep cycle, I am more in tune with it. This naturally leads me to be more conscious in all other areas, including eating. I tend to be much more respectful of my hunger and satiety, which allows me to be more fit.

I also feel calmer, more clear-minded. Lack of sleep actually has many troubling consequences, including drowsiness and fatigue during the day, and irritability. According to Healthline, this is because our body needs sleep as much as air, water, and food to function at its best. During sleep, it heals itself and restores its chemical balance, forging new thought connections. This is why not getting enough sleep significantly reduces our quality of life.

“Nearly 50% of us sleep less than these recommendations. That’s worrisome, because the average person has worse health outcomes (including more obesity, diabetes, and heart disease, and shorter life) if he or she sleeps less or more than these ranges, on average.” — Healthline

The issues that can occur when a person does not have a good sleep hygiene are serious. This diagram shows the main ones:

Source: Healthline

But the problem is that nowadays, it’s not so simple to live in harmony with one’s body.

The way our society is built makes it difficult to live in accordance with our circadian rhythm

“One of the greatest barriers to getting enough sleep and waking up naturally is the conflict between our body’s natural rhythms, known to researchers as ‘biological time’ and the work and school schedules we’ve created as a society and are obligated to uphold, known as ‘social time’” — CBC

Living out of sync with your biological rhythm is known as “social jetlag”.

“Social jet lag is associated with a higher likelihood of smoking and consuming more caffeine and alcohol. It interferes with the timing of when your body releases hormones related to sleep, stress, hunger and feeling full, potentially impacting your eating habits and physical activity. An hour of social jet lag can increase your risk of being overweight or obese by 33% and the higher your social jet lag, the bigger your risk for type II diabetes, cardiovascular problems, certain types of cancer, depression, and anxiety. — CBC

The way our society is constructed interferes with our circadian rhythm, which is defined by Sleep.org as a set of physical and mental behaviors that respond to the body’s internal clock.

“The circadian rhythm responds to the increase or decrease of various hormones and proteins within our cells that either encourage or discourage sleepiness and wakefulness. Understanding and mapping your circadian rhythms can help you start to wake up without needing an alarm clock.”, they say.

Final Thoughts

The way our society is built does not allow for everyone to wake up naturally as we would like. Some people would wake up at 10 am, others at 5 am, and we have to get everyone together at specific times for work or school.

But we can always work on improving our relationship with sleep and being more respectful of our sleep schedules, by going to bed earlier, listening more to our body’s signals, and avoiding disrupting them. Believe me, it’s well worth the effort.

Working on your sleep hygiene means establishing a consistent routine every night and morning. Mine consists of reading a book, anytime between 10 minutes and 1.5 hours each night, and going to bed when I feel sleep coming on. In the morning, I wake up reading again with a cup of coffee, before getting some exercise before breakfast.

What also helps is to leave your curtains open at night, so you can be awakened by the sunlight. And of course, putting your phone away early enough so the blue light doesn’t trick your brain into thinking it’s still daylight.

All of this involves choices that only you can make. Going out at night, drinking alcohol, looking at a screen late, and not having a proper routine are all obstacles to waking up naturally, and thus getting all these benefits.

I’ve chosen my side.
Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If somebody asked you, “what is the most important thing for living a healthy life?” how might you answer? Would you talk about diet? or perhaps, fitness? You might even bring up the importance of lowering stress, and enjoying your time. All of these are good answers, but you might not realize that how you sleep is more important than all of them.

How we sleep has a huge impact on our health, longevity and performance, but few of us prioritize it like we should. Either we sleep too little, like the college student staying up til 2 am partying on Sunday and up until 3am studying on Monday, or we sleep too poorly, sabotaging our sleep quality by watching television late into the night, or disobeying our circadian rhythm by changing our sleep schedule every few days.

But hey, what’s the big deal about sleep anyway? Why does it matter so much in the first place?

What Happens When You Sleep Poorly

Some people take pride in sleeping less, and are convinced that they feel just fine. 99.99 percent of the time, they are lying both to you and to themselves. Though some studies have indeed found genetic variants that allow a person to sleep 6 hours without negative effects, experts believe that only 1–3% of the population can truly perform this way, and even they display elevated inflammation and impaired production of melatonin.

For the rest of us, the results of sleep deprivation are biological havoc. Inflammation rises, cellular regeneration comes to a halt, blood pressure rises and can eventually become heart disease, and mental faculties suffer sharp declines in performance. These effects are amplified if you lead an active lifestyle or regularly engage in periods of intense focus.

Sleep deprivation can even become fatal. A genetic disease known as fatal familial insomnia causes sufferers to die within a few months due to progressively more severe insomnia. Yep, you heard that right, humans will die from lack of sleep in a matter of months.

This is because sleep is the only time when the brain and body repair themselves. When you sleep, the brain washes itself with cerebrospinal fluid, which lowers inflammation and detoxifies the brain. This process, known as the glymphatic system, only occurs while you sleep. Simultaneously, your brain reorganizes its neurological structure and processes information. Without this process, your brain quickly becomes a chaotic mess, and any information that has not been organized into your memories will simply disappear. Merely going 3 or 4 days without sleep will cause hallucinations, and further decline quickly follows.

The second reason lack of sleep can kill you is that it hinders your body’s hormonal recovery. During sleep, growth hormone and testosterone rise, which your body uses to detoxify, repair muscle tissue, repair your adrenal glands which are directly tied to your level of stress, and repair your immune system. Without enough sleep, your brain and muscles whither, your immune system falters, your stress spikes, and your health rapidly declines.

And we don’t even notice! Perhaps the most dangerous aspect of chronic sleep deprivation is that most people can’t even tell it’s happening. People who sleep 5–6 hours a night or less for a week will perform at the level of someone who abstains from sleep completely for two days. However, when surveyed, these same people believe they feel fine, despite performing similarly on tests to someone who has a .1 percent blood alcohol content (aka legally drunk.)

How To Prioritize Sleep Within a Busy Lifestyle

One of the biggest reasons people skimp on sleep is to have more time for a busy lifestyle, but losses in performance and efficiency from a lack of sleep negate the effect of having more time. With that said, how do we optimize and get enough sleep while maintaining an active life? We’ve mentioned that you need 8 to 10 hours of sleep, but we haven’t spent as much time discussing your quality of sleep.

When you get good quality sleep, you should be able to fall asleep quickly, and wake up with energy. If this is happening, you should already be saving time and energy by not laying around in bed, at night because you’re too stressed out, and in the morning because you’re too tired (there goes the two hours you saved be sleeping 6 hours last night.) So we’re going to talk about 10 ways you can maximize your sleep efficiency, and meld a busy lifestyle with a healthy sleep schedule.

• Take a cold shower, or an alternating hot-cold shower before bed. We’ll return to cold showers later in the environment section, but cold showers and cold exposure trigger a relaxation response in our bodies, as well as increasing endorphins. Dunking your face in cold water is a remedy for panic attacks, and athletes who do a cold exposure before training maintain more stable heart rates during intense exercise. Stemming from this, many have found that a short cold shower helps incredibly for going to sleep at night. If you do not tolerate cold well, or find that the shower wakes you up more than it helps you relax, try alternating between hot and cold water instead. Turn the shower to as hot a temperature as you can bear for one minute, then switch back to cold, and vice versa for up to 10 rounds. Always end on the cold water, not the hot.

• Take an Epsom Salt Bath. In other articles, I’ve discussed the incredible benefits of magnesium, and improving your sleep quality is definitely one of them. One way to further maximize the benefits of minerals for sleep quality is the epsom salt bath. Taking an epsom salt bath is one of the best ways to relax before bed, release muscle tension, replenish electolytes, and recover from injury or exercise. This can also be a great time to do some meditation and relax if you have such a practice. I recommend the product Ancient Minerals Magnesium Bath Flakes, available on amazon.

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• Journal before bed. Stray thoughts keep us up at night. We lie awake, wondering about the day coming, analyzing the day past, and worrying about the future. This tip isn’t just a throw away suggestion, a study recently published in the journal of experimental psychology discovered that writing before bed significantly improved participant’s ability to fall asleep quickly. More specifically, writing a to-do list about your tasks for the next day was effective. The more specific the to-do list, the faster participants fell asleep. Start writing about your plan for the next day, or at least journaling, for 5 minutes before bed.

• Get 8–9 hours of sleep, 10 if you are an athlete. I know, 8 hours is a lot of time to do anything other than work, and this is why sleep deprivation is so common. In a study performed in 2003 by the journal “Sleep,” it was discovered that those who slept 6 hours a night every night for two weeks displayed cognitive decline similar to those who did not sleep at all for two days straight. Furthermore, the 6 hours a night group was completely unaware of their cognitive decline, believed they felt good and well rested, while performing low on tests. This is one of the biggest problems with sleep deprivation: after a couple days of too little sleep, you stop noticing that your performance is declining. Occasional sleep deprivation is inevitable, but don’t let it become chronic. Chronic sleep deprivation leads to major cognitive decline, contributes to cancer, Altzheimer’s and diabetes, and increases inflammation.

• Sleep Consistency: Sleep at the same times every day, and avoid variance. If you get 8 hours a night, but some days you go to bed at 8, others at 10, and others at midnight, this affects your quality of sleep. Our circadian rhythm is our body’s natural sleep cycle, and everyone has a different natural rhythm. Genetics play a partial role, however, extreme circumstance can “shift” your rhythm. If you change your sleep schedule all the time, however, your rhythm never adapts and you end up with lower quality nights. Whatever your sleep schedule, aim to make it as consistent as possible, including on weekends.

• Turn off Screens Two Hours Before Bed: Light affects our biology. In particular, light affects our circadian rhythm. In a natural environment, our eyes process sunlight, which lets us know what time of day it is. At the brightest time of the day, the sun releases lots of high frequency blue light, along with red and infrared. As the sun goes down, this blue light dissipates drastically, signaling our bodies to produce melatonin, the hormone responsible for making us feel sleepy. Unfortunately, high fluorescence light bulbs emit blue light frequencies. Same with cell phone screens, televisions, and our computers. The result is that our body doesn’t get the “sleep” light signal on time, when the sun goes down. If possible, begin using low lighting and stop using screens when the sun goes down, or at least two hours before bed. If you must work late, consider investing in a pair of blue light blocking glasses, or simple sunglasses with orange lenses. These do a good job of blocking blue light. You can also install software such as f.lux on certain devices, which will darken the screen into a more amber color which is less abrasive.

• Keep your room cold and dark:We just mentioned the effect of light on sleep, now we’re going to expand on that an also mention temperature. In short, it is easier to fall asleep in a cold environment than a hot one. In fact, it is believed that evening shifts in temperature from hot to colder are more influential on circadian sleep rhythm than sunlight. In short, keep your sleep environment somewhat cool or cold, and keep it dark. Pitch black darkness is best, and you can make this happen using special window blinds and by covering or unplugging electronics with LED lights. As far as cold, most people find that a room temperature between 62 and 65 degrees Fahrenheit works well.

• Inversion or Foam Rolling Before Bed: Foam rolling and inversion are two great ways to sleep soundly, while also improving mobility and oxygenation. Inversion refers to hanging upside-down using devices such as the Teeter inversion table, or Gravity boots. Inversion tables allow you to hang upside down, which helps the health of your spine, oxygenates the blood and brain, and strengthens your core. Foam rolling, on the other hand, refers to a method of releasing muscle tension and knots with devices called, you guessed it, foam rollers. Foam rolling is great for you, and is one of the best ways to release body tension that even yoga has a tough time remedying. If you don’t want to spend the money on an inversion table, or learn to use a foam roller (price is not really a factor considering you can use a simple lacrosse or golf ball for the same purpose) then simply stretching for a time before bed works well. The theme here is to release tension before bed, and many top performers such as the investor and author Tim Ferris swear by these techniques.

• Use a Sleep Supplement: It’s time for the first shameless plug of this book. We are affiliated with the supplement company Vasayo, but this isn’t just about promotion. Many people use pharmaceuticals such as Ambien to address sleep issues. However these drugs are damaging to the brain, and the “sleep” experienced is more akin to a state of unconsciousness than it is to sleep. Few of the processes that heal your body and mind during sleep occur. Alternatively, a good sleep supplement can work wonders to “correct” circadian rhythm problems and address insomnia without side effects. Vasayo’s Sleep Supplement is natural, uses liposomal delivery for increased absorption, and contains natural sleep vitamins to gently help you relax. If you’re skeptical of taking a promoted product, another great option is Dr. Kirk Parsley’s Sleep Remedy. Dr. Parsley is a former Navy Seal who made sleep research his life work after discovering that sleep deprivation is a major component in the health problems of special forces members. I have used both of these, they have similar ingredients, and my experience is that they both elicit feelings of sleepiness, as though you are ready for a good night’s rest. Vasayo Microlife Sleep and Doc Parsley’s Sleep Remedy (click to go to product pages)

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• The “Siesta,” or Power Nap: This is one of my favorite daily habits, and a great way to deal with needing more sleep but not finding time. Take a midday nap. Just napping for 20 to 60 minutes will refresh you for the rest of your day, and shows evidence to be a more natural way of sleeping. What I mean by this is that our ancient ancestors appear to have slept in “chunks” throughout the day, with a long nightly session, and occasionally daily napping. For my part, this nap left me feeling fresh right up until I went to bed at night, and for every 20 minutes of napping, I felt like I got an extra hour of sleep. As with nightly sleep, keep your nap at the same time every day. Also, if you drink coffee in the morning, this may affect your ability to nap. Try decaf for your morning cup or simply begin having your coffee after your nap.

PERSONALIZE YOUR FEED

BEGIN SURVEY

These days, a good night’s sleep feels like such a rare luxury we all dream of. In fact, more than a third of Americans say they don’t get enough sleep, and that number is on the rise. It’s a dire statistic, because lack of sleep is linked to several chronic ailments, such as diabetes, heart disease, depression, and obesity. 

Fortunately, technology offers some pretty helpful solutions. Although phones and laptops (in a perfect world) have no place in the bedroom, there are still numerous high-tech gadgets you can try to improve sleep quality. To save you from decision paralysis, we did the legwork and selected our five favorites that work sleep miracles without breaking the bank!

#1. Fitbit Activity Tracker

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A fitness tracker is a great tool not just for the gym, but also for the bedroom! It’s a perfect device to track both the patterns and the quality of your sleep. 

As soon as you go to bed and your body stops moving for at least an hour, the device will assume you’re asleep. Then, based on your heart rate and sleep behavior (like rolling over), the tracker records your progression through the various sleep stages. When you wake in the morning, you can see detailed information about your sleep quality; time spent in deep, light, and REM sleep; as well as sleep patterns and potential issues like sleep apnea.

#2. Philips Hue Smart Light Bulbs

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Smart lights are a great investment, and not just because they’re perfect for setting the mood during a party or a romantic dinner. They can also illuminate your room in many shades of white with varying color temperatures.
So, as it gets close to bedtime, you can decrease the color temperature in your room from bright daylight, to calm and cozy warm light. Your body will thank you for the gentle transition, because toward the end of the day, cold blue light can negatively impact your sleeping patterns, while warm light can support melatonin production to promote sleep.

#3. Awair Air Quality Monitor

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Another important factor to optimize the sleep environment is air quality. Research has shown that people living in regions with higher levels of air pollution are more likely to have sleep problems. And other research has shown that better air quality at night has a positive effect on next-day performance. 

So, for a good night’s rest, it’s paramount that you make sure your bedroom is well-ventilated and clean. A great way to track this is with an air quality monitor, such as Awair. This device measures fine dust and invisible chemicals in the air, as well as carbon dioxide and humidity levels. And the best part is that you’ll get personalized recommendations to improve sleep.

#4. Nest Thermostat

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Speaking of bedroom air, the proper nighttime temperature is crucial for restful sleep. Between 60°F and 67°F is ideal, and above 71°F will likely cause restlessness. To measure the temperature, don’t rely solely on an ordinary thermometer — get a smart thermostat! It’ll cool your room enough to smoothly transition you into sleep at night, and then gradually warm up the room to comfortably ease you out of sleep in the morning.

Nest Learning Thermostat by Google is a perfect tool to automate this process. It studies your habits and manages the temperature in each room accordingly. Oh, and it’s also great for the environment, allowing you to save energy when heating isn’t needed.

#5. Philips Wake-up Light

All good things come to an end, and deep sleep is no exception. On the bright side, a wake-up light can make waking up actually pleasant, even for heavy sleepers. Also known as a sunrise alarm clock, this gadget is, in our opinion, indispensable in the bedroom. It starts to emit a gentle glow around half-an-hour before you have to wake up.

So, say goodbye to jarring alarm clocks that trigger your body to release cortisol (the stress hormone) and put you in a bad mood for the rest of the day. Being woken up by a gentle light — not a startling sound — feels so good and natural that you’ll never want to rely on your phone as an alarm again!

Sleep is finally starting to get the respect it deserves.

Being that it is one of the three main pillars of health (exercise, nutrition, and sleep), it is about time we start to take it more seriously. Especially when more than a third of American adults do not get sufficient sleep on a regular basis. This is a major issue.

Luckily, we have experts like Nick Littlehales who have worked with some of the premier athletes and organizations across the globe and can tell us what really works.
What I love about Littlehales is that he provides simple and straightforward answers about what needs to be done.

I also love that his work is almost entirely based on our primal biology, the evolutionary reasons that make us the way we are today. I find this to consistently be the best way to solve our modern health concerns.

His work has been so influential on me that I’ve actually already written another post inspired by him, called Forget Sleeping 8 Hours a Night.

Here are 3 tips, inspired by Nick Littlehales, that can be quite impactful on sleep quality:

Understand Your Chronotype and Work with It, Not Against It

Are you a morning lark or a night owl?

Do you prefer the mornings or the nights?

When are you the most interested in eating a large meal?

These are all important things to know when building your sleep strategy. For me, these are glaringly obvious answers. For some of my peers, I’ve heard them be much more indecisive.
I am a night owl, no doubt about it. I like to go to bed late and wake up late. I am very slow to get up and get moving in any meaningful way. I am not hungry in the slightest during the mornings. I actually don’t even eat a “breakfast” at all, with my first meal being small and coming sometime after 12pm. I don’t like to talk or interact with anyone in the morning either.

When I try to fight this routine by waking up early in the morning and eating early, I will feel physically uncomfortable and sometimes even a bit sick from it.

In the nighttime, however, I am the exact opposite. I’m very much awake and cognizant, getting some of my best physical and mental work done during that time. I eat my biggest meal at night and I’d say more than half the food I consume daily is very late at night. This is what’s comfortable for me.

Understanding whether you are a morning or night person will allow you to plan your day in a much more effective way.

For example, with my nocturnal tendencies, I’m not going to plan anything strenuous in the morning for myself. I can do quiet activities like writing, planning, and working on my website early on.

During the afternoon and night is when I will plan all physical activity, social interactions, errands I have to run, and so on. When I reverse this schedule I sleep poorly and perform like garbage.
Over this past year, I’ve started building my life to suit this lifestyle. I work on blogging in the mornings, exercise in the afternoon or night, and work a job at night so I don’t have to wake up early for anything.

This is why you want to establish this: optimizing for your sleep period will allow you to have peak performance during the day because it’s cyclical and they feed into each other. You can schedule your most important tasks for when you are most alert.

Stop Sleeping-In on Off-Days

As great as it can feel, this is repeatedly throwing off your body clock.

For most people, they work hard to establish a constant time they wake up for work during the week. But if you let it all go on the weekends, you’re essentially throwing away that progress.
Your body wants a constant wake time because it functions best that way. This is because the body thrives off of established routines.

When you give it a consistent routine, it starts to do a lot of the work for you, like waking you up at your chosen time without you having to hear an alarm clock blaring beside you.
The routine should also allow you to sleep easier and wake up feeling more rested as your body becomes more accustomed to that block of time you’ve chosen.
Of course, it’s natural to have the odd day that you needed some extra sleep or you had to get up earlier than usual. This should not be the norm though.

Schedule sleep like you would schedule your day. Your best off establishing a non-negotiable wake time which will by default, set a sleep time for you too.

Embrace the Power of Napping

Napping is unfortunately viewed as something you do when you’re “behind” on sleep as a means to “catch up.”

This is the wrong attitude. Naps are optimal recovery periods. They are excellent breaks from a busy day as a way to recover your body and mind.

This is especially true for people who regularly have their nightly sleep interrupted.

People who live on noisy streets, parents with small children, or workers with irregular hours would all benefit greatly from a period in the day where they completely detached and got a 30-minute to 1-hour nap in. Even people who struggle to stay asleep through the entire night or who have a hard time achieving deep sleep would benefit from this.

Nick Littlehales, encourages everyone to consider adopting a “sleep cycle” approach rather than an “hours slept” approach. The reason why is because so many of us have trouble getting a full 8 hours of sleep each night.

So if you only average about 6 hours of sleep at night, try carving out a 90-minute period to recover yourself fully.

With many people’s working schedules, this can be hard to do. Multiple naps could be the answer to this.

A 30-minute nap at your lunch break and a 30-minute nap upon getting home from work could be the difference between feeling exhausted and feeling alert throughout your day.
This is very much the approach Littlehales uses with his professional athlete clients. He wants them to be recovering from their activities as often as possible. To do this, he adapts their sleep schedules for cycles instead of hours.

Some people may sleep for four 90-minute cycles at night with one more 90-minute during the day (total of 7.5 hours) while others may opt for three 90-minute cycles at night with one more in the early afternoon and another in the early evening (7.5 hours again). It doesn’t really matter as long as you achieve your needed amount of rest.

Nick Littlehales talks much more in depth about how these strategies and more can be applied to your life in his book, Sleep. I found this book to be an incredible perspective-enhancer on the subjects of not only sleep, but also performance and recovery.

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To reach new heights in fitness, it’s tempting to look outside ourselves for new answers. In search of new hacks we don’t realize there are things directly under our control that can propel results. For example take resistance training and muscle growth. We’ve all heard how rest and recovery is essential for growth, but most don’t know how sleep affects muscle growth specifically.
Sleep seems straight-forward; we close our eyes at night and BOOM- next thing we know it’s a new day. However thanks to science we’re learning that it has distinct stages and cycle that play into fitness. We’ve all heard how a good night’s rest is important for weightlifting and fitness as a whole. Though with all this new information about sleep coming out it’s natural to wonder — how does sleep affect muscle growth specifically?

While much is still unknown about sleep, I’ll do my best to describe the relationship between sleep and muscle growth.

Why Do We Sleep?

Sleep offers many services to the body.
Interestingly all researchers agree there is no one physiological role sleep serves. Yet one dominant, over-arching purpose for sleep is to rejuvenate the body. Sleep is vital for development, energy conservation, brain waste clearance, immune health and much more, all of which is necessary for recovery. For the average lifter it directly provides muscle growth and mental alertness. However, regardless of training type, without adequate sleep, effort put into the gym is ultimately wasted.

Recharging The Brain

The brain is one of the most important organs affected by sleep. Molecular, electrophysiological and behavioral findings suggest that the billions of synapses in the brain are constantly hard at work. During waking hours neurological performance and synaptic strengthening require considerable amounts of energy. Sleep on the other hand promotes synaptic weakening, removing unimportant information from the brain and re-establishing energy reserves that handle cellular stress.

Immune Boost

Sleep plays an important part in immune health. The sleep status of certain mammals can affect the ability to respond to infection and wound healing. It’s also well recorded that impaired sleep is evident in diseases with enhanced inflammation like cancer and type 2 diabetes(4). Hormonal balance during sleep largely determines how the body responds and fights infections and foreign entities.

Sleep And Muscle Strength

One thing we know for sure is that sleep does play a role in how the muscles function.
A cross sectional study performed on 10,000+ university students measured the association between sleep quality/duration and muscle strength. The study found that men who got 6 hours or less of sleep had poorer muscle strength than those who slept 7–8 hours or 8+hours.
There was also no real difference in results between those who slept 7–8 hours and those who slept 8 or more. It’s safe to assume that quality sleep is associated with greater muscle strength.
To me this is great news, but at the same time it opens even more questions. What about sleep lends itself not only to muscle growth but increased strength? What chemical/ biological processes happen while the mind is unconscious? Why do they only work well with certain amounts of rest and not when we’re awake?

So many questions, but we’ll try to break them down the best we can.

Why Sleep Is So Crucial For Muscle Growth

I think a single word can describe the importance and necessity of sleep: BALANCE
The body burns hundreds of calories an hour simply standing. The brain burns a ridiculous amount of calories both conscious and unconscious to facilitate bodily function. Physically active individuals not only break down muscle fibers during exercise, but their metabolisms are constantly firing to keep up with the demand for energy.

To put it simply; there are a thousand and one systems at work within your body simultaneously. That means there are 1001 systems that need energy and maintenance while trying to support one another. When you look at it this way, you can see why recuperation seems impossible while the body is conscious and in constant motion.

This is where sleep comes in. While the body is still active during sleep, many of it’s systems aren’t stimulated to the same degree as when conscious. This allows the body to regain balance on a hormonal level, thus triggering repairs throughout the body.

Hormonal balance during sleep is the key to muscle growth and the reason why it’s absence leads to decreased muscle mass. Here are a few factors to remember that tie into muscle growth and quality sleep:

Sleep’s Effect On Body Composition

Not only does sleep help to increase muscle mass, but it also improves the quality of a person’s lean mass to fat ratio.

In a study testing the effect of sleep protocol on resistance trained subjects, participants were split into two groups. The first was exercise and sleep optimization group, the second exercise only. Both groups performed resistance training twice a week for ten weeks, however the exercise/sleep optimization group was given education on how to improve sleep quality and quantity.

Fortunately both groups experienced gains in lean muscle mass. However the ExS group not only enjoyed slightly greater increases, they also reduced fat mass significantly (-1.8 kg +/- 0.8) while the exercise group did not (-0.8 kg +/- 1.0).

Controlling body composition is crucial for anyone looking to burn fat or build muscle. The fact that quality sleep can help in both processes highlights its importance in our everyday lives.

How Limited Sleep Affects Muscle Growth

Personally, I used to wear it as a badge of honor to only get a few hours of sleep. Who doesn’t feel productive spending more time awake while everyone else is fast asleep?

With my pride out of the equation I realize that it’s ok to get a reasonable amount of sleep. And fortunately science backs up this notion.

Sleep is crucial for functioning on a systematic and cellular level, and it’s absence can have devastating effects. Reduced sleep can alter feeding patterns, glucose regulation, blood pressure, some hormonal axes, etc. With the hormonal changes comes a rise in cortisol and a decrease in testosterone and Growth Factor 1. It’s important to note those last 2 hormones are necessary for protein synthesis and as an extension muscle growth.
In short it’s theorized that a lack of sleep does 2 things:

Sleep deprivation alters the balance of anabolic and catabolic hormones creating a trend towards decreases in muscle protein synthesis.

Both of these lead to a loss of muscle mass all the while hindering muscle recovery for damaged tissue after exercise. I don’t know about you, but I’ll gladly get a few more hours of sleep if it means avoiding this outcome.

We’ve all heard it before, but there is a reason they say rest and recovery is just as important as training. At the end of the day the best exercise program, nutrition, or supplementation can’t compensate for lack of sleep.

Useful Sleep Tips For Muscle Growth

Having head-knowledge of how sleep can affect muscle growth is great, but without practical application, it can’t do much for us. Here are a few tips you can incorporate into your fitness lifestyle that will promote better sleep and more muscle growth.

Casein Before Bed

Adding protein to your schedule before bed may be a game-changer.

Pre-sleep protein feeding at least 30 minutes before sleep has opened the door to great nutrient timing opportunities. This method has proven to increase resting metabolic rate, overnight muscle protein synthesis, and recovery.

Before you whip out your debit/credit card and rush to the nearest Vitamin Shoppe, it’s important to know what kind of protein works best.

Like the heading suggest, casein is your best option for overnight protein synthesis. Casein protein clots up the stomach delaying the gastric emptying process due to the acidic environment of the stomach. This results in a moderate release and increase of plasma amino acid concentration in the intestines.

All of this leads to prolonged overnight hyperaminoacidemia (that’s a mouthful) and serves as a precursor to overnight protein metabolism, thus increasing RMR.

Consuming a pre-sleep helping of at least 30g of casein can lead to improved resting metabolic rate, gym performance, and muscle gain over time.

Stick To A Consistent Sleep Schedule

I know life can make this difficult; you may have a social life that keeps you out late some days, late night work, etc. It can be hard but the benefits far outweigh the trouble.

Parents put their children to bed at a set time to ensure they get adequate rest in order to re-calibrate and grow. Us gym-goers need to follow suit.

Setting a specific window of time will guarantee your body gets enough rest through the night and grows properly.

Reduce Your Stress Levels

The easiest way to kill a good night’s rest is having a lot on the mind. We know that stress is directly linked to fitful sleeping, insomnia, and different forms of anxiety. To ensure you get the most growth out of your sleep, it is essential to be as comfortable and relaxed before bed as possible.

I would recommend setting aside an hour before bed to do things that put you at ease. A good book or soothing music can help get your mind off of daily troubles and focus it on positive subjects.

Improve The Quality Of Your Fitness

While quality sleep affects the quality of results we see in the gym, the same can be said vice versa. The quality of exercise and activity level effects our quality of sleep as well.

Having an effective, consistent workout regimen will help progressively build muscle AND ensure a good night’s rest. If you haven’t already I would prioritize finding a workout program that meets your hypertrophy goals and stick with it. With both adequate sleep and exercise grafted into your lifestyle I guarantee you’ll see an increase in results.

If you’ve made it this far I hope these tips will improve your sleep and quality sleep will improve your results as a whole.

Grounding, also known as Earthing, is the practice of connecting with the earth’s natural energy. Our bodies — all of our atoms, in fact — have their own electromagnetic fields, and so does the earth. So the point of grounding is to get these fields aligned, or in “resonance.”

The result? Improvements in overall health and wellbeing. Grounding can even help alleviate chronic pain, fatigue, depression, cardiovascular disease, and sleep disorders.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your sleep every week.

A Sampling of the Science

Grounding is still a somewhat under-studied topic. In the studies that have taken place, however, the results support many of the positive claims people who practice grounding have made. So, this just might be something you want to try out!

Blood Cell Fluidity

In a small study on the health effects of grounding on heart function, patches were attached to the hands and feet of ten healthy participants. While measuring their blood, the test took readings before and after grounding. Results showed a significant decrease in blood cell clumping following the grounding technique. This study suggests that grounding can benefit cardiovascular health.

Muscle Recovery

In a bigger study on the effects of grounding on post-exercise muscle damage, researchers measured participants’ white blood cell count, creatine kinase (a marker of muscle damage), and levels of pain experienced post-exercise. Blood work showed that after grounding, pain and muscle damage declined. So, grounding might be able to improve healing.

Sleep

Some studies support the claim that grounding can improve sleep duration and overall sleep quality. So if you’re injured, grounding can help not only by expediting recovery directly, but by doing so indirectly as well — that is, by improving sleep, when your body is primed to heal itself anyway!

Want to Ground?

There are several methods you can try:

• Walking barefoot on grass or earth. This is probably the simplest way. When the soles of your feet touch the earth, you connect with its electromagnetic field.

• Lying on grass or earth. Same idea as above! But if you’re in a public area, be sure to keep some clothes on!

• Submerging yourself in water. Salt water is ideal.

• Grounding equipment. Special grounding sheets, blankets, socks, and patches can help! They might be a bit pricy, though. So if it’s convenient, just take off your shoes and socks, and spend ten minutes performing a standing meditation in your garden or local park, and voila! Nature is free of charge.

Spiritualism Meets Science

Grounding in nature has been recorded as a health benefit since the times of Ancient Greeks. And recently, science is showing us that they probably knew what they were talking about!

Take some time out of your day to connect with nature — not just visually, but physically. Try it, and you just might find yourself feeling more relaxed and enjoying much better sleep.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

If you’re here, someone’s awfully noisy breathing probably woke you up at 2am, or you’re guilty of the same crime. Anti-snoring devices come in different forms, each proffering a unique solution. Here’s our pick for the five best devices that can put an end to that snoring.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your sleep every week.

#1. Anti-Snoring Chin Strap

The anti-snoring chin strap is designed for you if you breathe with your mouth while sleeping. When worn, it shuts your mouth, forcing you to breathe through your nose.

While the chin strap won’t win any awards for aesthetics, it’s made from lightweight, breathable material for maximum comfort. Many users recommend it for being a simple, natural, and effective way to stop snoring.

#2. Snorepin™ Anti-Snoring Aid

The Snorepin is a tiny, almost covert device used to ease breathing throughout the night. All you have to do is insert one side into each nostril to dilate them. In addition to being cheap, this anti-snoring aid is reusable and comes in a pack of two.

While some users have complained that it’s a struggle fitting the device into their nostrils, a good number say that the device is worth a try nonetheless.

#3. VitalSleep Anti-Snoring Device

The VitalSleep Anti-Snoring Device is one of the few FDA-approved anti-snoring devices on the market. This mouthpiece is made of soft, latex-free material that molds to the shape of your teeth and mouth to help you stop snoring and grinding your teeth.

If you’re not used to sleeping with accessories, you may need some time to get used to the device. Eventually, you’ll get comfy wearing it, and you won’t even notice that you’re wearing it. No more sleepless nights for you or your partner!

#4. Bed Wedge: FitPlus Premium Wedge Pillow

Yes, believe it or not — a pillow can help with snoring problems, too. Crafted from memory foam, this soft, premium wedge pillow from FitPlus is designed to comfortably elevate your head in a way that helps you breathe better during sleep. Many online reviewers couldn’t agree more.

The Bed Wedge measures 24 x 28 x 7.5 inches, and it comes with a machine-washable removable cover. It’s also been shown to provide relief from neck and back pain, and even acid reflux.

#5. Breathe Right Nasal Strips for Congestion Relief

Cost-efficient, comfortable, and convenient, Breathe Right Nasal Strips are another viable solution. You simply apply one over the bridge of your nose to help keep your nasal passages open. This improves breathing significantly, and can even relieve congestion.

These strips come in several different designs and formulas to appeal to a larger population, including people with sensitive skin.

In a Nutshell

So there you have it — a wide selection of different anti-snoring devices, each designed for a particular kind of problem.

When you go shopping for an anti-snoring device for yourself or your noisy partner, just take your pick and be sure it’s comfortable. And rest assured that a good night’s sleep is not something you have to dream about any longer.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

Anxiety may not necessarily be the culprit that keeps you up at night and blocks you from crossing over to dreamland. It may really be just a simple matter, like the quality of your mattress.

If you’re done tossing and turning and yearn for restful, undisturbed sleep, invest in the right type of mattress. And don’t let the mattress war among outlets intimidate you! Here’s our quick guide on what to consider when buying one:

Mattress Type

Just like the bodies that lie on them, mattresses come in all sorts of shapes and sizes. You’ll have to consider many factors when choosing the right one for you: from its potential lifespan, to how cold or hot you usually get while sleeping.

Here are the most common types of mattresses:

• Memory Foam. These mattresses provide incredible support and body contouring, which make them perfect if you’re looking for a soft, luxurious bed with strong pressure relief. Some memory foam mattresses, particularly the gel foam type, reduce the heat from your body to make sleep more comfortable.

• Latex. These are known for their great cooling properties, but they don’t “hug” like a memory foam does. They’re breathable, bouncy, and supple. And most importantly, they’re hypoallergenic and anti-microbial. Just don’t buy this mattress type if you’re allergic to latex. Being the most durable type, they should last for many years.

• Hybrid. Combining a coil, latex, or foam base with a soft memory foam top, hybrid mattresses are quite versatile and diverse, designed specifically to maximize the pros and minimize the cons of other mattress types. Providing the best of both worlds, these mattresses have one major drawback: They tend to be expensive.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your sleep every week.

Mattress Firmness

What can make you wake up on the right side of the bed or leave you with a stiff, sore back in the morning? Your sleeping position and body weight! So choose mattress firmness carefully.

But how soft or firm should a good mattress be? Don’t confuse the firmness with the level of support that a mattress provides. A good mattress with the proper level of support will keep your spine properly aligned without any excessive pressure points — regardless of how soft or firm it is.

Here’s what you should keep in mind when choosing the firmness of your mattress:

Your preferred sleeping position

Are you a side-sleeper? Then choose a softer mattress to avoid discomfort in your hip joints and shoulders. If you tend to sleep on your stomach or back, a firmer mattress would be a better choice. A soft one could cause your body to sink, which might lead to back or neck pain.

Your body weight

Your weight is probably the most important factor to consider when choosing a mattress. Everything – from the required levels of support to cooling properties – depends on your body weight. A mattress that’s too soft can cause more pressure points on your back to suffer when you’re heavier. So, if you weigh over 200 pounds, choose a mattress with a grade of 3 on the firmness scale. If you weigh less than 150 pounds, feel free to go as soft as you want; a grade of 5 or 6 might be suitable.

Your Ideal Mattress Awaits

It doesn’t matter if you want to purchase online or patronize your local mattress store. Just make sure you remember what to look for when buying one. And although online shopping can be highly convenient, a visit to a store can still be a good idea — so that you can do a little test-drive before committing.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

Over the past couple of decades, testosterone levels in men have rapidly declined. This is a worldwide trend that can’t be explained by changes in lifestyle, habits, and general health. Even after accounting for factors such as obesity, smoking, and insufficient physical activity — all known to decrease total and free testosterone — researchers have concluded that there’s been a substantial, age-independent, population-level decrease in mean testosterone concentration in American men.

To explain this drop, a few theories have been suggested, including endocrine disruptors, environmental factors, and changes in the standard western diet’s nutrient composition. The jury is still out on this, but that doesn’t mean there’s nothing we men can’t do to improve our hormonal health today. There’s much we can do to achieve better health, stronger bodies, and more satisfying lives.

The bad news is, there’s no magic pill to boost your testosterone level. The best solution modern medicine has to offer is testosterone replacement therapy (TRT). But that’s complicated, costly, and riddled with potential serious side effects. Unfortunately, at the moment, this is the only way to clinically fix low testosterone levels. If you believe you might benefit from it, talk to your health professional and arrange some tests.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your health every week.

That said, for those of us in a healthy range but still looking for ways to improve hormonal health to perform better at the gym, in bed, and in the workplace, there are many easy, affordable ways to ever so slightly boost testosterone levels. One small habit might not be much, but when you pick up ten of them and stay consistent for some time, the changes will be nothing short of amazing.

Here are three favorite easy ways to slightly increase testosterone levels for healthy adult men:

#1. High Fat Diet

Until recently, a low-fat diet has been celebrated as the healthiest way to eat and the best way to lose weight. Ever since the 1970s, the majority of nutritionists have advised the general public to limit their fat intake, and rely on carbohydrates and some protein for satiation.

Today, we know these claims aren’t as solid as they were thought to be. From the Atkins and ketogenic diets to carnivore and zero-carb ways of eating, today it’s clear that things aren’t as black-and-white when it comes to fat.

Also, no fats are equal. Many studies highlight the dangers of seed oils and the benefits of animal fats. As far as testosterone levels and hormonal health are concerned, a diet rich in fat is hard to beat. Fat intake has been shown to influence testicular function, while a decrease in dietary fat has been shown to reduce the serum concentration of male sex hormones. Some studies even suggest that low-fat diets actually reduce testosterone levels in men.

#2. Herbal and Mineral Supplements

While whole foods should always be the main source of your micro- and macronutrients, sometimes supplementation can be the final piece of the puzzle. Unlike substances with a complex mechanism of action (such as nootropics), mineral and herbal supplements are generally well-researched and safe.

And while your average multivitamin pill won’t affect your hormonal health, some supplements have been shown to increase testosterone levels. If you’re interested in including them to your stack, we suggest that you take a look at ginger root, stinging nettle, Mucuna pruriens, boron, vitamin D3, and zinc.

#3. Heavy Lifting

Emphasis on heavy. While any workout is pretty much guaranteed to increase your testosterone levels, some forms of exercise will yield much better results. This has been shown to be true by multiple studies, the earliest of which was published in the early 1980s.

Resistance training, like weightlifting, appears to be the best type of exercise to boost testosterone — just one 30-minute-long weightlifting session can increase testosterone levels by 21.6%. High-intensity interval training (HIIT) ranks a close second. And for all you joggers out there, keep in mind that too much cardio may actually reduce your testosterone levels! So it might be a good idea to take up any of the three testosterone boosters above.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

Over the past couple of decades, testosterone levels in men have rapidly declined. This is a worldwide trend that can’t be explained by changes in lifestyle, habits, and general health. Even after accounting for factors such as obesity, smoking, and insufficient physical activity — all known to decrease total and free testosterone — researchers have concluded that there’s been a substantial, age-independent, population-level decrease in mean testosterone concentration in American men.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your sleep every week.
To explain this drop, a few theories have been suggested, including endocrine disruptors, environmental factors, and changes in the standard western diet’s nutrient composition. The jury is still out on this, but that doesn’t mean there’s nothing we men can’t do to improve our hormonal health today. There’s much we can do to achieve better health, stronger bodies, and more satisfying lives.
The bad news is, there’s no magic pill to boost your testosterone level. The best solution modern medicine has to offer is testosterone replacement therapy (TRT). But that’s complicated, costly, and riddled with potential serious side effects. Unfortunately, at the moment, this is the only way to clinically fix low testosterone levels. If you believe you might benefit from it, talk to your health professional and arrange some tests.
That said, for those of us in a healthy range but still looking for ways to improve hormonal health to perform better at the gym, in bed, and in the workplace, there are many easy, affordable ways to ever so slightly boost testosterone levels. One small habit might not be much, but when you pick up ten of them and stay consistent for some time, the changes will be nothing short of amazing. 
Here are three favorite easy ways to slightly increase testosterone levels for healthy adult men:
#1. High Fat Diet
Until recently, a low-fat diet has been celebrated as the healthiest way to eat and the best way to lose weight. Ever since the 1970s, the majority of nutritionists have advised the general public to limit their fat intake, and rely on carbohydrates and some protein for satiation.

Today, we know these claims aren’t as solid as they were thought to be. From the Atkins and ketogenic diets to carnivore and zero-carb ways of eating, today it’s clear that things aren’t as black-and-white when it comes to fat. 
Also, no fats are equal. Many studies highlight the dangers of seed oils and the benefits of animal fats. As far as testosterone levels and hormonal health are concerned, a diet rich in fat is hard to beat. Fat intake has been shown to influence testicular function, while a decrease in dietary fat has been shown to reduce the serum concentration of male sex hormones. Some studies even suggest that low-fat diets actually reduce testosterone levels in men.
#2. Herbal and Mineral Supplements
While whole foods should always be the main source of your micro- and macronutrients, sometimes supplementation can be the final piece of the puzzle. Unlike substances with a complex mechanism of action (such as nootropics), mineral and herbal supplements are generally well-researched and safe.

And while your average multivitamin pill won’t affect your hormonal health, some supplements have been shown to increase testosterone levels. If you’re interested in including them to your stack, we suggest that you take a look at ginger root, stinging nettle, Mucuna pruriens, boron, vitamin D3, and zinc.
#3. Heavy Lifting
Emphasis on heavy. While any workout is pretty much guaranteed to increase your testosterone levels, some forms of exercise will yield much better results. This has been shown to be true by multiple studies,the earliest of which was published in the early 1980s.

Resistance training, like weightlifting, appears to be the best type of exercise to boost testosterone — just one 30-minute-long weightlifting session can increase testosterone levels by 21.6%. High-intensity interval training (HIIT) ranks a close second. And for all you joggers out there, keep in mind that too much cardio may actually reduce your testosterone levels! So it might be a good idea to take up any of the three testosterone boosters above.

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!

Did you know that most of what we know about sleep wasn’t discovered until late in the twentieth century? And to this day, we’re still learning more. Here are five fascinating facts about sleep that might surprise you.

Interested in the topic? Subscribe to The Coach Magazine and receive articles which will improve your sleep every week.

Fact # 1: Different naps have different powers.

We all know that naps can be a great addition to our day. And sometimes, it’s actually crucial to well-being. Indeed, for some people, taking naps can help prevent diseases such as dementia or sleep apnea!

But did you know that there’s also a nuanced art to taking naps? To get the most out of your nap, if you’re a morning lark, your ideal time for a nap is past 1pm; and if you’re a night owl, around 3pm is best.

And you can adjust the duration of your nap depending on what you want to achieve. For example, take a 10-20-minute nap if you need to boost alertness; 60 minutes, to increase cognitive memory processes; and 90 minutes, to improve creativity and procedural memory.

Fact # 2: Bedtime snacks can be good for you!

You might have heard that eating past 6pm is a bad idea. But relax, you can eat even 45 minutes before to bedtime. In fact, a light snack can actually help you sleep.

But keep it healthy. Get in some carbs, protein (preferably with tryptophan), and calcium. A small amount is a great combo to prevent late-hour hunger pangs while helping you ease into sleep. Some great options include a banana with a spoon of peanut butter, or a slice of whole grain toast with some low-fat cheese or lean turkey.

And milk’s a well-known option for a bedtime snack. But to make it even more effective, throw in some carbs, too.

Fact # 3: If you snooze, you lose — even during weekends.

No, sleeping in during weekends is a bad idea. In fact, waking up later than usual will disrupt your body’s internal clock, which might lead to a downward spiral that disrupts your sleeping habits even more.

If it’s generally difficult for you to get enough sleep during the week, there are lots of strategies you can try. For example, switch off all your electronic devices before bed. The lights they emit will hinder your body’s production of melatonin, your sleep hormone. Also, keep your bedroom cool (65 oF), quiet, and dark. A comfortable, distraction-free environment is key.

And here’s another interesting fact: 53% of people reported that having pets or kids in their beds had a negative effect on their sleep. No surprises there!

Of course, not everyone can always control who or what they have to share their bedroom with. But if you’ve got another room in your home and your two- or four-legged critters don’t mind a sleeping quarters of their own, that eviction notice would be a welcome boon to all parties involved.

Fact # 4: Sleep faster with wine, but more poorly, too.

Consider skipping that glass of wine. While it’s true that wine might help lull you to sleep, it will actually disrupt the quality of your sleep. And because of the alcohol — a diuretic — in wine, you’ll be waking up in the middle of the night to go to the bathroom.

And if you happen to drink a bit more than you should — or, to be blunt, if you’re an alcoholic — “abstaining” from beverages with alcohol during sleep can cause withdrawal symptoms after about 2-3 hours. This will wreak havoc on your circadian rhythm.

Incidentally, nicotine has a similar effect: During the night, your body goes through withdrawal pangs. It’s best to quit smoking and excessive drinking now.

Fact # 5: Better to save the hot baths for earlier in the day.

Think that a hot bath will help you sleep better? Sorry, it won’t.

A hot shower, sauna, or bubble bath late in the evening will raise your body temperature and hinder sleep. As mentioned, the ideal sleep environment is a cooler environment, so your body will need to take time to cool down again.

If skipping a shower is out of the question, make the water a little cooler than usual. This way, you’ll gently signal to your body that it’s nearly time to sleep.

Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

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No gimmicky lifehacks here. The evidence that power naps are all-around great for you is undeniable.

But first, let’s get one thing straight — how long is a power nap? Well, experts say that the most powerful naps typically last 10-30 minutes. That’s enough sleep to help you rejuvenate before entering slow-wave sleep (also known as deep sleep).

And a power nap is a good thing! If you feel bad about taking a quick mid-day snooze, don’t. For what it’s worth, over 85% of mammalian species are polyphasic — meaning they sleep more than once a day.

Granted, it’s unclear whether a monophasic (once a day) sleeping pattern is natural to humans, or whether it’s just a prevailing cultural convention that modern society has forced upon us. Regardless, power-napping is not only perfectly fine, but actually quite healthy as well.

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The Benefits of Power-Napping

You can use power naps as a way to catch up on sleep, or simply to supplement sleep. Over the last few decades, though, many studies have shown that they might confer additional benefits.

For example, one study from the University of Düsseldorf shows that just six minutes of sleep is enough to enhance memory processing. Other benefits of power-napping include:

• Improved mental performance and learning ability
• Decreased fatigue and improved vigor
• Improved memory function
• Reversal of damage caused by sleep deficiency
• Reduced incidence of heart-related mortality

Heck, it’s also been shown that a power nap can do almost as much good as normal sleep can — in under half an hour!

And then throw in improved hormonal balance, mood enhancement, and decreased appetite (great if you’re trying to lose weight). What’s left? A simple question: Why aren’t you power-napping yet?

While logistics can be an issue — after all, not everybody works at a fancy startup with nap lounges and kale smoothie dispensers — you can always sleep in your car or even a toilet stall (yeah, I’ve tried that). Or, you can keep power naps to mornings or evenings, or just make it a weekend thing that you do.

Ready to Join the Power-Nappers Club?

You’d be in good company. Leonardo da Vinci did it, taking 15-minute naps every four hours. And the Kardashian-West powerhouse couple does it, claiming that short, strategic, carefully planned naps have been part of their recipe for success.

At the very least, you’d get some extra rest, and since when was that ever a bad idea?

If  you want to become healthier, boost your energy, loose weight, gain muscles under surveillance of a professional, download The Coach App and change your life for better!