{"id":37916,"title":"G11BBSY Wisdom - Team Sleep","description":"A helpful guide on the health benefits of Sleep \ud83d\udca4","content":"<p><strong>Sleep <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udca4<\/span><\/strong><\/p><ul><li><p>Go to sleep &amp; wake at the same time each day <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udecf\ufe0f<\/span><\/p><\/li><li><p>No screens or blue light at least 1 hour before bed <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udcf1<\/span><\/p><\/li><li><p>Supplement ZMA, glycine, or camomile tea to assist in getting off to sleep <span style=\"font-family:UICTFontTextStyleBody;\">\ud83e\uddd8\u200d\u2642\ufe0f<\/span><\/p><\/li><li><p>Make sure your room is dark &amp; at a cooler temperature <span style=\"font-family:UICTFontTextStyleBody;\">\ud83c\udf0c<\/span><\/p><\/li><li><p>Aim to get between 7 - 9 hours of sleep per night <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\ude34<\/span><\/p><\/li><li><p>Use candlelight or a salt lamp in the lead up to bedtime <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udd6f\ufe0f<\/span><\/p><\/li><li><p>Limit caffeine intake before bed <span style=\"font-family:UICTFontTextStyleBody;\">\u2615\ufe0f<\/span><\/p><\/li><li><p>No heavy meals before bed <span style=\"font-family:UICTFontTextStyleBody;\">\ud83c\udf72<\/span><\/p><\/li><li><p>Be sure to tire yourself out during the day <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udcaa<\/span><\/p><\/li><li><p>No alcohol before bed <span style=\"font-family:UICTFontTextStyleBody;\">\ud83c\udf77<\/span><\/p><\/li><li><p>Sleep with the window open or with plants in your room to improve air quality \ud83c\udf3f<\/p><\/li><li><p>Breath through your nose (tape your mouth if needed) <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udc43<\/span><\/p><\/li><li><p>Sun-gaze during the day to aid you circadian rhythm <span style=\"font-family:UICTFontTextStyleBody;\">\u2600\ufe0f<\/span><\/p><\/li><li><p>Read a book before bed <span style=\"font-family:UICTFontTextStyleBody;\">\ud83d\udcd5<\/span><\/p><p><\/p><\/li><\/ul><p><strong><em>\u2018\u2018Wake up early if you want another man\u2019s life or land. No lamb for the lazy wolf. No battles won in bed.\u2019\u2019 - The Havamal<\/em><\/strong><\/p><p><strong>G11BBSY<\/strong><\/p>","urlTitle":"g-11-bbs-y-wisdom-sleep","url":"\/blog\/g-11-bbs-y-wisdom-sleep\/","editListUrl":"\/my-blogs","editUrl":"\/my-blogs\/edit\/g-11-bbs-y-wisdom-sleep\/","fullUrl":"https:\/\/g11bbsy.com\/blog\/g-11-bbs-y-wisdom-sleep\/","featured":false,"published":true,"showOnSitemap":true,"hidden":false,"visibility":null,"createdAt":1711531652,"updatedAt":1711556103,"publishedAt":1711556103,"lastReadAt":null,"division":{"id":143501,"name":"G11BBSY"},"tags":[],"metaImage":{"original":"https:\/\/images.podos.io\/shef2fhuvr1ncocpom86cui78brgcloorsfl3iyfgkedyx66.jpeg","thumbnail":"https:\/\/images.podos.io\/shef2fhuvr1ncocpom86cui78brgcloorsfl3iyfgkedyx66.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/shef2fhuvr1ncocpom86cui78brgcloorsfl3iyfgkedyx66.jpeg.jpg?w=1920&h=1440"},"metaTitle":"G11BBSY Wisdom - The benefits of Sleep","metaDescription":"A helpful guide on the health benefits of Sleep \ud83d\udca4","keyPhraseCampaignId":null,"series":[],"similarReads":[{"id":39222,"title":"G11BBSY Wisdom - One for the road?","url":"\/blog\/g-11-bbs-y-wisdom-alcohol\/","urlTitle":"g-11-bbs-y-wisdom-alcohol","division":143501,"description":"A helpful guide on alcohol and how to avoid a hangover \ud83c\udf7a","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/sabn2wbiuxudswgpmlgs06dnmyvoivuxwpokk89tqyqfrmm2.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/sabn2wbiuxudswgpmlgs06dnmyvoivuxwpokk89tqyqfrmm2.jpeg.jpg?w=1920&h=1440"},"hidden":0},{"id":37268,"title":"G11BBSY Wisdom - Don't Worry About a Thing","url":"\/blog\/g-11-bbs-y-wisdom-mental-health\/","urlTitle":"g-11-bbs-y-wisdom-mental-health","division":143501,"description":"A helpful guide on keeping on top of your mental health and wellbeing. Learn how to control stress & worry, so it doesn't get the better of you.","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/b6qx512lonaz7cdiii9oo8pzn28csar4lkmi8qitaj0o5u0u.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/b6qx512lonaz7cdiii9oo8pzn28csar4lkmi8qitaj0o5u0u.jpeg.jpg?w=1920&h=1440"},"hidden":0},{"id":36435,"title":"Meet Gibbsy - Hello there","url":"\/blog\/get-to-know-g-11-bbsy\/","urlTitle":"get-to-know-g-11-bbsy","division":143501,"description":"Your chance to find out a little more about the founder of G11BBSY Gym Wear.","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/ivzrekuabyb67gbbjqxqs84chg60xb9gofsi4oex7accuji2.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/ivzrekuabyb67gbbjqxqs84chg60xb9gofsi4oex7accuji2.jpeg.jpg?w=1920&h=1440"},"hidden":0}],"labels":[]}