The latest supplement, a sophisticated training routine, a new diet. Granted, all of these things are crucially important, but what is most important of all is sleep.The best training routine, diet and supplement program will not compensate for insufficient rest.

Even if your training and nutrition program can straight for the mouth of God almighty, without adequate rest your body will fail to adapt. – Professor Michael Colgan

We talked about the importance we need to give to our resting “periods”, such as sleeping in The Importance of Sleep! article. But NOW we are going to show YOU 7 short, easy and IMPORTANT tips you NEED to know to get the best REST and RECOVERY.


Often it is hard to get a good night of sleep. Even when we do fall asleep the quality of the sleep may not be sufficient. The following ways can assist in getting that good night sleep and subsequently the benefits thereof.

1. Never Oversleep:

Oversleeping may set the bodies clock to a different cycle. This will make trying to fall asleep much harder. (Sleep 8-10h)

2. Take A Warm Bath:

A warm bath will sooth and relax. However, a shower will have the opposite effect so these should be avoided.

3. Exercise:

Exercising, particularly aerobic, during the day will sufficiently tire one out and sleep will come faster at night. Intense training sessions during the late evening will have the opposite effect.

4. Avoid Alcohol, Caffeine & Tyrosine-Rich Foods At Night:

Caffeine causes hyperactivity and wakefulness. Tyrosine-rich foods are brain stimulating and may keep one awake. Alcohol significantly disrupts sleep by interfering with the stages of sleep.

5. Avoid Sleeping Pills:

These may work temporarily but in the long term will cause disturbed sleep patterns. Don’t use them!

6. Correct Sleeping Environment:

Keep your room reasonably cool (about 60 degrees). Humidity may cause disrupted sleep. A fan running or soft background music may help to relax and encourage sleep. Chill, brother.

7. Do not watch television in bed:

This may increase alertness. The brain may also decide that bedtime is for television watching and refuse to sleep.( TV = Phone = iPad…) → Don’t use them before bed!

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