Sleep well, live better: take care of sleep, sports activities, and diet.

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Having a good sleep is essential to do even the most basic things in everyday life, especially for those who do sports. Sleep well and your athletic performances will be exceptional! 

And there’s more: if you sleep all night and for the right amount of hours, you’re going to get up full of energies for all the things you have to do during the day.

To have a peaceful and restful sleep you need to get into good and healthy habits and take care of your diet.

Constant physical activity, healthy food, and sleep are elements that influence each other.

How much time should you sleep?

What time should you go to bed?

What’s the right time to train?

What should you eat?

You must know that it doesn’t matter how many hours of sleep you get but how well you sleep: sleeping all night or falling asleep easily as soon as you get into bed and getting up the next morning it’s the best thing. 

Adults should sleep at least 7 hours a night without interruptions and indulge in the natural rhythms that regulate their sleep-wake cycle, trying to follow some tips.

If you don’t sleep well you’ll have negative repercussions during your waking hours like having a hard time concentrating, forgetting things, feeling tired as soon as you wake up, fatigue, feeling weak.

To avoid these negative consequences, follow these tips:


Go to sleep at the same time every night: this seems obvious but it works because it allows your body (and your mind) to follow a routine.


Doing sports, in general, helps you sleep, because immediately after you exercise endorphins are released in your body and these allow you to fall asleep easily, but you need to adjust your training time. 

If you practice very high-intensity sports, you must know that you shouldn’t train at night, because the substances that are released in your body after an intensive training session won’t allow you to have a sleep without interruptions or you could even start suffering from insomnia or adrenaline. So, if you’re trying to improve your sleep try to reschedule your training sessions. 

If you notice you can’t fall asleep after you exercise, you need to end your training session at least three hours before going to bed.


Eat healthily and have a light dinner to avoid having indigestion problems that will literally “intoxicate” your sleep.

Now let’s see what foods help you sleep.

Choose foods that are rich in tryptophan, like pasta, rice, and bread, that all contain high levels of this amino acid which promotes the synthesis of serotonin which is fundamental to relax and to have a deep sleep. Milk, cheese, and yogurts also contain a good amount of tryptophan. Always go for a healthy, balanced diet.

Don’t drink too much coffee, because caffeine doesn’t help you sleep, especially if you drink it at night.

As you can see, sports activities, diets, and sleep are all connected, try to find your rituals to have a peaceful and long sleep.

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