Optimal sleep and quick food

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Author Mads Timmermann

Mads has 14+ years of experience as a skin expert and has written/read this article.

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Question: โ€œOptimal sleep and quick foodโ€

I can sleep for 14 hours straight without waking up once. I have a need to sleep for well over 8 hours to function in my daily life.

I know my diet is in shambles and I really wanna do something about it. I live in a small space with 2 hotplates, a combi oven, water only in the bathroom. I eat my main meal at work with disabled people and I usually see that, whichever type of fruit or vegetables I buy, will become too old before I get to eat it.

Do you have any tips on how I can make better food in an easy way with a minimal amount of dishes to do, and also how I can maintain a varied diet without having to throw most of the groceries out?


Answer to: โ€œOptimal sleep and quick foodโ€

Dear Pia,

Some people need more sleep than others, but it has been proven that a stable sleep for between 7 and 9 hours a day is the most optimal for the body and the brain.

14 hours of sleep is definitely excessive and I think that you should try the following to change your need for sleep:

Every afternoon/early evening, you should do 30 minutes active exercise. A walk is not quite enough, but I can recommend a jog or a quick bike ride. Alternatively, you can also sign up for one of the many team workouts that are offered in all gyms, where your pulse gets racing. It is also a nice and fun way to exercise with other people.

Then, you should force yourself to get up at the same time every morning, for example at 6:00 AM. After a couple of weeks your body will have gotten used to getting up early, and naturally you will feel more tired in the evening.
I have experienced that it can be a question of adjusting your sleep rhythm by 1 hour, which will make your sleep better and more optimal. I think you should try it.

Regarding your other question about preparing food in a small kitchen, I can recommend you t switch some of your meals with a blended smoothie. You will be full and your body will still get all that it needs, anything from carbohydrates, fat, protein to vitamins, minerals, chlorophyll, etc.

Another option is shopping to make a big portion of stir fried vegetables. These vegetables can then be put in the freezer in smaller portions, so you will always have something to take out and heat up.

To avoid having to buy 10 different types of vegetables and then having to throw a lot out because you do not have time to eat it, I would recommend you to only buy 3 to 4 types of vegetables at a time. A lot of people think that a great salad needs to have 10 different ingredients, but it certainly does not. Broccoli, blueberries and watermelon laced with a yummy dressing is a super quick, easy, nurturing and yummy course.

I really hope that you can use my answers and I send you my very best throughts!

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