Good Nights, Even Better Days
Treat Yourself to Quality Sleep (plus a dreamy treat to add to your sleep regimen!)
Tell me if you’ve heard this one before: it’s SO IMPORTANT to get a good night’s sleep. If this is the point where you usually tune out the sleep lecture, just give us a minute. Since you already know what you should do, we’ll skip to the why—and easy, common-sense ways to get into a better sleeping groove.
Benefits of Good Sleep
Everything from your mental health to your immune system to staying on track with your workout routine takes a hit when you’re skimping on sleep.
“Consider a good night’s sleep as a body ‘reset,’ explains Dr. Liz Applegate, Director of Sports Nutrition at U.C. Davis. “Your brain—along with the rest of your body—needs time to recoup from the day’s activities and rejuvenate for the next day.” On the other hand, the effects of not getting enough quality sleep are vast (and honestly can sound pretty terrifying!)
“It wreaks havoc on your body’s ability to function, causing mood swings, poor concentration, along with difficulty remembering things and poor work and exercise performance,” warns Dr. Applegate. What’s more, research shows that over time, sleep deficiency could lead to overeating, obesity, and even heart disease or cancer. We know–yikes. But don’t let these stats scare you; instead let them motivate you. You can change up your sleep habits, and get on the path to quality ZZ’s every night (and one of these things involves treating yourself to a cozy drink—more on that later!)
Wind Down Before Bed
You know that feeling when you want to sleep, and your brain just won’t turn off? That’s likely because it needs some chill time before it’s ready to power down. Avoid high-energy activities for your brain, as well as your body. “Research shows that stimulating activity such as going to a concert, exercising, or attending a sporting event just before bedtime may well lead to unrestful sleep,” warns Dr. Applegate; “because your body and brain have been energized.” Other things to avoid:
- Long naps can take too much of an edge off, leaving you wide awake at bedtime. If you’re really dragging in the afternoon, a power nap (less than 30 minutes) can recharge you and get you back on track.
- Caffeine after 2:00-3:00 in the afternoon. It’s a stimulant (hence the buzz), and it needs several hours to clear from your system.
- Alcohol consumption. You don’t have to cut it out altogether, but be mindful of it. While you might feel calm and relaxed after having a drink or two, it messes with your circadian rhythm, leading to a far less restful sleep.
- Big meals before bed. A full belly means your digestive system will be up working overtime all night long.
Toast to a Good Night®
While eating a second dinner or heavy snack before bed is off the table, something sensible and soothing can quench your appetite and get you ready for sleep at the same time. Our reco: try our new Good Night® shakes. What’s in it:
- 10g of protein per serving
- 12 vitamins and minerals–including magnesium and zinc, that play a role in neurotransmitter actions and melatonin production that positively impacts the sleep-wake cycle.
- A natural milk peptide with relaxing properties to help soothe and calm you.
How dreamy is that? Plus, consuming protein at night has been shown to increase muscle mass, accelerate weight loss, improve sleep quality and boost overall energy. It’s a win-win!
“Devoting sufficient time for daily sleep should be a priority,” reminds Dr. Applegate. Think of it as a valuable resource of which you don’t cut corners. Good sleep health is a gateway to improving your overall well-being.