Top 5 Tips to a Better Night

Getting enough quality sleep is vital when it comes to good health, optimal training recovery, injury prevention, more energy and stress reduction. So here are a few quick fire tips to help send you to the land of nod.

Hope they help.

1. Leave at least 90mins between your last meal and going to bed.
   You don’t want your body having to digest a big meal right before bed as it WILL disrupt your sleep. Remember there is a big difference between sleep and quality sleep.
   
   
2. Up your dose of Magnesium in the evenings.
   As well as eating magnesium rich foods throughout the day to aid a better night’s sleep take a good magnesium supplement and use magnesium lotion about an hour before bed, rub the lotion on the back of your knees and neck. It helps relax restless muscles, reduce cramping and will help you drift off to a good night’s kip.
   NOTE: Don’t rely on supplements; be sure to eat a balanced diet.
   
   
3. Read a good book.
   Spending your last moments before bed glued to the TV or your laptop will not give your body the impression it is ready for bed. Put the laptop away, switch the TV off, dim the lights and read a book or magazine for 30 mins before bed. You will relax, unwind and zzzzzzzzzzzzzzzzzzzzzzz.
   
   
4. Get into a routine.
   Aim to get to bed at the same time each night (especially during the week). This will get your body more accustomed to a routine. 10pm one night 12.30pm the next plays havoc on your body’s sleeping pattern.
   
   
5. Your bedroom is for sleeping…….and that too.
   You want to be able to associate your bedroom with relaxation and sleep so leave the laptop in the spare room, leave work at work and if you have a TV in there sell it on eBay.

Matt's Top 11 Tips for 2011

1. Don’t make a New Year resolution “JUST DO IT”
   Chances are your resolution this year is the same as the one you made last year which you never managed to go through with. Get on with it.
   
   
2. Don’t buy a fitness DVD.
   It will be on the shelf catching dust by the end of Feb.
   
   
3. Don’t go on a diet.
   Pick a healthier lifestyle instead, it will last a lot longer.
   
   
4. Invest in a Personal Trainer or well structured group classes.
   A good Personal Trainer will understand your goals, give you a reality check and provide the structure needed to get you where you want to go.
   
   
5. Don’t cut out fat from your diet, cut out Gluten.
   Trust me, you will look and feel better.
   
   
6. Don’t aim to get 7-8 hours sleep a night, get 7-8 hours sleep.
   Your body will thank you for it.
   
   
7. Have a goal that has nothing to do with how you look.
   There is more to life than what you see in the mirror.
   
   
8. Don’t buy lunch, cook it yourself.
   You will save money, get more nutrients and your training will benefit big time.
   
   
9. Adopt a Paleo style of eating.
   I started last year and have not looked back. Leaner, faster and stronger. Nuff said
   
   
10. Don’t make excuses.
    "I don’t have time", "I’m too old", "I trained hard today so it’s ok to have a burger and fries". Bulls**t will get you nowhere.
    
    
11. Ditch long duration cardio. Lift weights and do interval training instead
    Weight training will raise your metabolism, melt body fat and send your cardio through the roof.

If you would like any more info about the above please get in touch matt@fitterlondon.co.uk