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Contrary to popular belief, it is actually sleep that is man’s best friend. After a long, tough day, what can be more enticing than a comfy bed to climb into and recharge?

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Pic: Livestrong

Sleep is essential for each and every one of us. Our bodies tell us in no uncertain terms when we need it, and we’re more than willing to oblige.

Sleep is the best thing in the world. We feel tuckered out, simply find a comfortable position, then awaken (hopefully) in a state of unmatched relaxation, ready for another day. Name one other incredible feat that’s so easy to achieve?!

Going further, an adequate amount of top quality sleep is essential for us all. It is when we sleep that we recharge and repair, grow and gain. For those who train hard, pushing their bodies, day in, day out, sleep is a factor that can make or break your progress.

So, how can you lock in the best chance of getting a great night’s sleep, each and every night?

Avoid Excess Caffeine, Especially at Night

Caffeine is a powerful stimulant. Too many people are hooked on the stuff. They feel like they need it at every point in their day. Quite frankly, it’s become trendy to overindulge in caffeine, and it’s not helpful for anyone.

Sure, a nice coffee tastes great, bolsters motivation, lifts the spirit, adds an edge. But, how much of this is the caffeine giving a boost, and how much is just the alleviation of caffeine withdrawal symptoms? Because caffeine is hugely addictive. The smooth, mellow, and productive high enjoyed by millions upon millions of addicts around the globe, is really just the tip of the wave. Do you remember life before caffeine? Try going cold turkey and not having a drop of the stuff for a day or two… you sure won’t remember it then.

While using caffeine as a tool is perfectly viable and enjoyable, in fact, it’s excellent for everything from day to day life, to pre-workout nutrition… becoming dependent upon it is a drag. It can lead to dawn to beyond dusk indulgence, just to keep from going crazy. It also creates sleep disturbances from the caffeine as well as from the body’s craving as the sleep hours progress.

So, avoid caffeine in the evenings. Don’t go to bed jacked. Also, assess your intake and make an informed decision as to whether you need to cut back.

How Much Sleep Do You Need?

It’s generally accepted that the average person needs between 7 and 9 hours of sleep per night. Those who train hard should definitely be aiming for the top end of this guide, and even beyond.

A solid 8 hours, with a nap will generally suffice, but this needs to be good quality sleep, not dozing in and out.

You should wake up feeling refreshed and ready for your day. If you find that you wake feeling tired, groggy, and achy, you’re either not getting the quality of sleep that you require, or you’re overtraining.

Exercise, But Not Too Late

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Pic: mybendylife

Getting plenty of exercise is a surefire way to improve the quality of your sleep. You workout, your body needs rest, you feel tired, you sleep better. Simple as that.

Exercise, especially resistance training, naturally boosts testosterone and other hormones that are conducive to getting the Zs.

But, don’t go hitting the weights room too late. Exercise ramps up blood pressure, heart rate, gets adrenaline pumping, and generally stimulates the entire body. This is no recipe for sleep. Get your sessions finished as soon as practically possible, pile in your post-workout nutrition and take a relaxing shower, then chill.

To give yourself the best chance of getting the amount and quality of sleep you need to fully recover and reach your goals, add Sheer Sleep to your night-time nutrition. This potent supplement is packed with natural, sleep inducing ingredients, including melatonin, the sleep hormone.

Avoid Excess Alcohol

Alcohol is well known for putting people down, and keeping them there. But a boozy sleep is far from restful and healthy. When you’ve had a skinful, your sleep rhythm is severely disturbed. Your body is fighting to rid itself of all the harmful toxins and by-products, while your blood sugar spikes and crashes. Sure, you may be comatose, but your body is working overtime.

While the odd drink may help you sleep, regular excessive intake will leave you smashed.

Keep Yourself in the Dark

Over millions of years, the human body has become accustomed to sleeping through the hours of darkness. This goes back to our wild, hunter-gathering roots, but also means that outside stimulation is kept to a minimum.

Try to keep your sleeping environment as dark as possible to help your mind fully relax.

Avoid TV’s and Computers

We live in a world of screens, computers, and general sensory overload.

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Pic: PSU

If you’re one of those people who struggle to part company with your phone, or play computer games at all hours, this is almost certainly affecting your sleep.

Shut down all screens and devices at least an hour or two before bedtime to ensure your brain has time to wind down and recover from being pounded with information and bright lights. Chill before bed. Sit in the garden and take in the night. Or, better still, take your significant other to the sack for a little ‘sleep inducing entertainment.’

And if you still can’t wean yourself away from the various screens, at least get an app that gradually dims the blue and bright lights allowing your mind to shut down.

Stick the Dog in the Doghouse

Some people like to let their furry friends snooze in the room with them, even in the bed. Well, even if they don’t remember it, there’s a very good chance that their sleep is being disturbed through the night by a whole lot of wriggling, snoring, and snuffling.

Ideally, you should keep pets out of the bedroom and keep your sleep area as quiet and still as possible.

Eat Well But Keep it Lighter Later

Going to sleep on an empty stomach means that you’ll probably wake up in the night or early hours of the morning, stomach rumbling, thinking of nothing but a quick snack. When your dream suddenly turns to giant piles of bolognese and garlic bread… Similarly, eating a large meal late at night will get your blood pumping, your stomach churning, and raise your core temperature. Not ideal for sleep. Keep night-time meals small, light, and cooling.

The main aim of sleep is to recover mentally and physically. To give your body the best chance of attaining this, it needs optimum levels of all the important nutrients that allow the millions of little recovery processes run smoothly. Sheer Total is a multivitamin, created specifically for men who train hard and fast. The scientifically engineered formula aids muscular restructuring while boosting the immune system.

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Pic: Adam Farrah

Keep Naps Short
Napping is a great way to squeeze in extra sleep, boosting recovery and growth. But, napping for too long will only leave you groggy and unable to sleep properly when night-time arrives.

Naps should be kept short, between 20 and 30 minutes, ideally. Sleeping for longer means you enter the deep sleep phase.

Waking from this state is what leaves you with a stuffy head and a bad taste in your mouth.

Sleep and Muscle Growth

When you sleep, your anabolic hormones go into overdrive. Testosterone production goes into overdrive, so muscle growth becomes infinitely more likely. Remember, it’s when you sleep that you grow.

Clear Your Mind

There’s no point hitting the hay with a head full of worries and junk from your day. Spend a short while going through your thoughts, ordering them, and finding solutions where you can. Making a list is a great way to put issues to bed for the night.

Always remember, if you can do something about a problem RIGHT NOW, take action and do it. Though that doesn’t necessarily mean you have to do everything related to the issue. Just getting one or two quick steps done usually leaves you with a sense of accomplishment and recognition the problem can be tackled, making it less worrisome.  If nothing can be done at this precise moment, there’s no point in worrying about it!

Stay Away From the Snooze!

When you sleep, testosterone courses through your bloodstream, but, when you wake, a very opposite hormone, cortisol, spikes. Cortisol is responsible for initiating the fight or flight system, and it actively breaks down any tissue that gets in its way. It is trying to get you out of bed!

Avoid hitting the snooze button and starting your day with a massive catabolic dump. Get out of bed and head straight for breakfast to kickstart your metabolism and get the anabolism rolling.

Adding Sheer Test to your morning stack helps beat the dreaded cortisol rush and get right back to stacking on quality muscle mass. The scientifically proven formula boosts natural testosterone levels without any nasty side effects.

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Pic: pinterest

Try Relaxation Techniques

There are many relaxation techniques that help you sleep like a baby.

Yoga and meditation may have a namby-pamby, hippy image, but they work. With a little guidance, you can learn to attain states of relaxation that you never before dreamed possible.

Don’t be afraid to try something new.

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