Maximizing Manduu Results, Part 1: Get Plenty of Sleep
Manduu’s Electrical Muscle Stimulation (EMS) training is safe, effective and incredibly efficient. But there are things you should be doing outside of the studio to get the most benefits from your Manduu training.
Getting plenty of sleep is a crucial aspect of any successful fitness regimen. That’s because sleep helps our bodies recover, regain energy and repair muscles. Additionally, the most significant production of human growth hormone (HGH) happens while we sleep. HGH helps our bodies regulate metabolism while ensuring the health of our muscles and bone mass.
Additionally, according to a study from the University of Chicago, lack of sleep can elevate levels of free fatty acids in the blood, and may be associated with insulin resistance and increased type 2 diabetes risk. In other words, lack of sleep makes it difficult to lose weight (and easy to hold on to fat).
But despite the importance of sleep, many Americans don’t get enough of it.
According to the CDC, adults need seven or more hours of sleep per night for the best health and wellbeing. Unfortunately, 1 in 3 adults are sleeping less than seven hours a night.
If you want to get the most out of your Manduu workouts and live a healthier lifestyle in general, you need to get plenty of good rest. Here are some things you can try to improve your sleep habits.
Keep Devices Out of Bed
Do you have a tendency to scroll through Instagram before bed, or check your Twitter feed for breaking news? You’re not alone. In fact, 66 percent of Americans sleep with their phone at night.
Looking at a phone before bed is harmful to your sleep for several reasons. Studies show that people who use devices with blue light-emitting screens (e.g., phones, tablets, E-readers) before bed take longer to fall asleep. That’s because these screens wake you up, make you feel more alert and delay the process of trying to fall asleep. Not only that, but blue light can decrease the production of melatonin, a hormone created in response to darkness that regulates the sleep cycle, harming your ability to sleep deeply.
One of the best things you can do to improve your sleep is to put your devices down 30 minutes to an hour before bed. You’ll thank yourself in the morning.
Supplements Can Help
There are several hormones and supplements that can be effective remedies for regulating and improving sleep. Remember the aforementioned melatonin? Many people take synthetic melatonin, available over the counter, to treat sleep disorders like insomnia.
Magnesium glycinate, a mineral supplement used to prevent and treat low amounts of magnesium in the blood, is also a popular treatment for sleep disorders. Magnesium glycinate has been shown to relieve anxiety and have a calming effect on the brain—promoting better sleep.
Additionally, there has been a recent uptick in studies that support the usage of cannabidiol (CBD) to help sleep. According to Dr. Joseph Maroon, a clinical professor and vice chairman of the Department of Neurological Surgery and Heindl Scholar in Neuroscience at the University of Pittsburgh Medical Center, CBD can be used as an alternative natural method to help calm anxious thoughts that often delay or interrupt natural sleep.
Of course, you’ll need to talk to your doctor before taking anything.
Simple Sleep Solutions
Sometimes, the key to better sleep is something as simple as making sure your bedroom is completely dark. Since our bodies need darkness to release melatonin, try using room-darkening curtains in your bedroom. If that isn’t enough, a comfortable sleep mask can do the trick.
If you sleep next to someone who snores, or if noises prevent you from getting a good night’s sleep, it may be time to stock up on earplugs. Or, if lack of comfort is the thing standing between you and restful sleep, buy some good, comfortable sheets and clean them often. A study by the National Sleep Foundation showed that 73 percent of people sleep better on fresh sheets. In addition, 85 percent of people reported improved sleep when they slept on comfortable sheets.
Focusing on your sleep habits is one of the best things you can do to enhance Manduu results and improve your life.
Stay tuned for Part 2 of our Maximizing Manduu Results blog series.