The revolutionary muscle recovery treatment that you can optimise with 4 simple steps
Do you know the revolutionary recovery treatment that athletes like LeBron James utilize to skyrocket their performances?
The treatment isn’t hydrotherapy, active recovery, or even massages.
It’s a simple ”heavenly” treatment that 51% of the world’s population overlooks.
The treatment enhances your attractiveness, happiness, and day-to-day performances, and provides you with consistent PB’s (personal best) in the gym.
The treatment also sets up internal gladiators that conquer depression, anxiety, and even cancer.
Best of all, it’s the superpower for eliminating your injuries, muscle stiffness, and pains.
Have you figured it out now?
This heavenly treatment goes by the name of sleep.
Sleep is the golden ticket to your best self that radiates positivity and peace in your surroundings and to other people.
We all know that 7-8 hours are the magic numbers for sleep.
Yet, we know it’s hard to use that ticket with all the chaos we have in our day-to-day lives such as work, gym, and family responsibilities.
That’s why we want to provide you with 4 easy “pillars” that will have you sleeping like professional athletes and boost your quality of life in all areas, with ease.
All without splashing the cash on sleep coaches.
Your mindset
This pillar is the unshakeable foundation for your overall wellness and the next 3 pillars.
It’s a powerful model that when implemented, will not only elevate your sleep to the next level but destroy any walls of anxiety within you.
The first pillar lies in your mindset and it’s a specific mindset that would seem counterproductive to you at first.
First, think back on those days when you didn’t get the required 7-8 hours of sleep you needed, and how you automatically believed your day was “ruined”.
We all instill the mindset of “I have to get 8 hours of sleep” which subconsciously creates a threat within us.
The threat can involve thinking “If I don’t get 8 hours, then I will be sluggish and my day is going to be ruined”.
The “I have to” mindset when it comes to sleep, can seem like the right mindset to promote good sleep in us but it’s unhealthy in the long term since we aren’t perfect.
So what’s the right mindset to instill to boost our sleep?
Simply change from “I have to”, to “I don’t need”.
When you change to “I don’t need”, you immediately remove that subconscious threat and anxiety that you’d face when you don’t get your desired sleep.
And it’s removing that threat and anxiety within us that results in feeling relaxed and at ease when we turn off the lights and lay on our pillows at night.
Always remember that no one is perfect, and there will be days when you don’t get optimal sleep.
But, always remember the times when you pulled through your day without getting as much sleep as you needed.
Your environment
The pillar can be easily optimised once, and serve you with the best “heavenly” recovery for the rest of your life.
Having the right sleep environment is key for allowing you to sleep quicker and better, resulting in you waking up refreshed to tackle your tasks with ease.
So, allow us to share three quick and easy tips that you can implement now to create the perfect sleep environment:
First:
Make sure your room is cool (20 degrees- 24 degrees is optimal), as having a cool body temperature is essential for helping you fall asleep and stay in deep sleep.
Simple fixes can include opening your windows to let the cool night air in or having a fan to provide ventilation.
Second:
Darken your bedroom by turning off all lights to signal your body that it’s time to sleep. An easy additional fix for this would be to get an eye mask.
Third:
Reduce the noise in your room to allow your body to increase the amount of deep sleep it gets, leading to you feeling fully recovered the next day. An easy way to prevent noise in your bedroom would be to put your phone on do not disturb mode or to get some earplugs that will completely block out noise with ease.
The 10-3-2-1 method
This pillar has been popularised lately as the ultimate “sleep hack”.
It’s a simple hack that when implemented into your daily routine, will help obliterate any form of insomnia for you.
What is the 10-3-2-1 method:
10 hours before bed: No more caffeine.
3 hours before bed:
No more food or alcohol, to avoid negatively influencing your weight and metabolic rate.
2 hours before bed:
No more work, to allow your mind to rest.
1 hour before bed:
No more screen time (though a hack I use is to wear blue light-blocking glasses when reading on my Kindle)
Try to implement this method, or even parts of it into your daily routine and I promise you that you’ll never have to hit the snooze button again.
And with pillar 3 out of the way, let’s move on to the final pillar.
Your habits
The final pillar of the ultimate recovery method lies in your day-to-day actions, also known as your habits.
Good habits can sometimes be hard to integrate into your daily routine, so that’s why we wanted to give you 5 easy habits that you could implement right now to boost your sleep. (along with a bonus tip at the end 😉)
- Sunlight in the morning: Get at least 20 minutes of sunlight to help your body’s internal clock which helps you get to sleep at night. Exposure to early-morning sunlight enhances your mood throughout the day to smash your goals.
- Chill time:
Wind down two hours before bed to rest your mind and prepare for a better night’s sleep. Examples of wind-down activities you could do include reading a fiction book, listening to your favorite tunes, and even going for a chill night stroll. - Hot shower:
A hot shower before bed cools down your body temperature when you get out, which makes you fall asleep faster. (Plus who doesn’t love a nice steamy shower?) - Napping:
Napping is great and sometimes essential for us to get that much-needed boost in energy. However, avoid napping anytime after 2 PM and keep it to just 30 mins so you don’t decrease your sleep amount and quality at night. - Sleep alarm:
This habit is overlooked by 99% of people. We all have a wake-up alarm but why not instead have a go-to-bed alarm which can push us into sleeping at the same time every night?
This habit is key to making sleep an easy routine for you, so you can fall asleep fast and wake up at the same time feeling rested and refreshed.
BONUS TIP:
Relaxing your muscles before bed helps boost your sleep as it lowers your stress which in turn promotes a peaceful mind for better sleep.
Easy relaxation methods include stretching and yoga.
Another key relaxation method is massage therapy, which deeply stimulates and increases blood flow to your muscles, easing any built-up muscle pain from your day.
An easy way to implement massage therapy from the comfort of your room is through the physio-approved Flexgun mini. Compact Massage Gun. which customers have said has allowed them to “sleep like a baby”.
You can try yours for 30 days risk-free through their 30-day money-back guarantee promise.
Conclusion
All in all, sleep is the ultimate recovery method that all of us should prioritise to feel and look our best.
It’s essential for getting those much-needed muscle gains, boosting our overall attractiveness, boosting our mental health and peace, and fighting off diseases that try to strike us down.
Easy ways to boost your sleep include:
- Changing your mindset to a mindset that doesn’t obsess over sleep
- Improving your sleep environment
- Optimising your food and fluid intake times
- Implementing sleep-improving habits into your daily routine.
We hope you enjoyed the read and learned something valuable that will boost your health!
Remember that you don’t have to implement everything we have mentioned, but even implementing one tip can be huge for your physical and mental health.
Have a great day, and stay tuned for more exciting health articles from us!
