Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 11 OF 22

Today’s post is about Sleep.

Proper sleep is an extremely important and integral part of a healthy lifestyle. Adequate sleep improves your memory, reduces stress, provides you with more energy, and research shows that people who sleep 7-8 hours a night actually live longer than those who sleep less.



Following these tips to improve your sleep quality:
Tip 1: The darker the room is, the better. Lights and uncovered windows can negatively affect sleep patterns and disrupt your circadian rhythms.

Tip 2: Do your best to go to bed at the same time and wake up at the same time every day to help establish a consistent pattern for your body.

Tip 3: Hitting ‘snooze’ one, two, or even more times also negatively affects your sleep quality.

Tip 4: Blue light rays from electronics disrupt relaxation and stimulate your body to stay awake.

Tip 5: Caffeine is a stimulant and should be used in moderation. Avoid consumption at least 4 hours before bedtime.

Tip 6: A comfortably cool room will promote relaxation and allow for quality sleep.

Tip 7: A quiet room will promote relaxation and allow for quality sleep.

Tip 8: A few supplements to consider include: ZMA, Melatonin, Valerian root, Chamomile tea

Tip 9: Exercise!


About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

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