Sleep & Exercise

1) Same Time Every Night

Try to go to sleep around the same time every night and aim to get at least 7 hours of good sleep.

2) Hormone Magic Hour

To maximize growth hormone secretion, it's recommended to sleep between 11 PM and 4 AM. It's best to aim for sleep before midnight.

3) Move More, Sleep Better

Exercising for over 30 minutes a day promotes growth hormone secretion and improves sleep quality.

4) Unplug for Better Sleep

Limit the use of electronic devices such as smartphones, laptops, and TVs at least 1 hour before sleep. Blue light from electronic devices disrupts melatonin production and interferes with sleep.

5) Sleep Smart, Stay Healthy

The most essential requirement for achieving and maintaining a healthy weight and body is establishing and habituating a sleep pattern that suits your own environment.