Arnold Schwarzenegger and his Pump Club team unveil best practices for a good night's sleep


An important factor on which good health depends is the quantity and quality of sleep a person gets in a day. Arnold Schwarzenegger has often spoken about this factor and its role in overall physical development. However, they recently got into the details with a special edition of their newsletter, 'Arnold's Pump Club'.

Citing a study by the US National Heart, Lung, and Blood Institute, Schwarzenegger explained how seventy million Americans have sleep disorders. Hence, he felt it necessary to list down some sleep protocols that are essential for fitness enthusiasts to ensure good health.

ideal sleep time frame

We all have heard since the beginning that 6-8 hours of sleep is important for the overall development of a person. Schwarzenegger confirmed and explained that a person needs at least six hours of sleep to maximize health benefits. When increased to seven hours, individuals can achieve an optimized version of the health benefits with little or no stress.

What is the first rule of sleep?

To get the most benefits of sleep, Arnold Schwarzenegger suggests maintaining a consistent time frame for activity. This meant that if one is in the habit of sleeping eight hours every day, he should continue it.

A study on sleep irregularities showed that many of the people who were inconsistent with their sleep habits had stiffer arteries. In another experiment, mood disorders due to chronic sleep deprivation were also observed in approximately 90,000 subjects.

leading to consistent bedtimes

Like maintaining a consistent number of hours of sleep each day, Schwarzenegger suggests keeping a set bedtime. Even if you get about six to eight hours of sleep, your sleep schedule varies from day to day, which can cause problems.

“Instead, keeping a consistent sleep schedule — trying to get the same number of hours of sleep, as well as going to bed and waking up at the same time — can have a significant impact on your overall health and longevity.”

Consequences of insufficient sleep vs adequate sleep

Apart from inconsistent mood and hardened arteries, inadequate sleep can cause many problems in the long run. This increases the risk of cardiovascular disease, kidney problems, obesity, depression and many other complications. It can also trigger high blood pressure, which can lead to the risk of other chronic health conditions.

If one manages to fine-tune one's sleep cycle, its benefits are extremely helpful to one's well-being. To begin with, adequate sleep aids in the process of adding more muscle and weight loss. It maintains one's insulin levels, regulates metabolism, and, as Schwarzenegger once noted, even controls one's sugar cravings and hunger.

Since lack of sleep affects your blood pressure and stress levels, getting good quality rest can also protect individuals from the possibility of high blood pressure and stroke.

Taking all this together, the conclusion is that a healthy amount of good quality sleep can promote one's longevity. In fact, according to a study highlighted by Schwarzenegger, good quality sleep may be one of the strongest predictors of how long a person may live.

Improving sleep quality with mattress and food

While good quality sleep can depend on various factors, there are some external and environmental factors that one can change to their liking. It's common knowledge that cooler temperatures can lead to better quality sleep, and so does blocking blue light. However, Schwarzenegger also suggested some other tips.

A good mattress to sleep on may seem like a luxury, but they claim it can change sleep quality forever. The Pump Club team suggests getting mattresses that can maintain cool temperatures. This causes individuals to fall asleep quickly and keep their heart rate low during the rest period.

Additionally, breakfast before bed is also recommended to get a good night's sleep. Although Arnold Schwarzenegger recommends eating at least two hours before going to bed, one's last meal could be carb-laden! Complex carbohydrates like legumes, whole grains, vegetables, etc. can be beneficial for sleep. Mixing it with fiber can be the perfect combination for a good night's rest.

“Complex carbs can help provide a steady release of serotonin, the “feel-good” neurotransmitter that can lull you into a peaceful sleep.”

Arnold Schwarzenegger warns against sleeping with TV on

The idea of ​​taking a nap while watching television is not strange to most people. However, this may prove to be detrimental to sleep quality as it may reverse every benefit. The light emitted by the television contributes to disrupting circadian rhythms, which ultimately attracts all the negative effects of insufficient sleep.

While observational studies have pointed to an increased risk of weight gain, one cannot say with certainty that there is a direct link due to the nature of the research. So, Schwarzenegger suggests staying away from TV at night as a precaution.

a final checklist

In short, one needs to go through the following checklist to eliminate every possible factor that can have a positive or negative impact on sleep quality.

  • consistent sleep time
  • cold temperature in the room and mattress
  • Exposure to sunlight in the morning and dark light at night
  • Stop caffeine 9-10 hours before bedtime and food 2 hours before
  • The lights are dim, and there's no technology
  • Activities that calm your brain are encouraged at night

With this, Schwarzenegger and his team drafted the ideal sleep protocol that can help fitness enthusiasts enhance their physical well-being.


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