17 Oct sleep – the why, tips and nutrition
why is sleep important?
Lack of sleep and poor quality sleeping habits cause impairments in your immune and endocrine (hormonal systems) plus:
- Increases risk of illness
- Body fat % can increase, metabolism slows down, testosterone levels decrease
- Impairs recovery
- Impairs adaptation (positive changes) to training
- Increases pain perception
- Diminishes emotional well being
Useful tips for a good nights sleep:
- Be consistent with your bed-time and get up at the same time every day including the weekends.
- Sleep in a dark, quiet room.
- Avoid computer work and video games at least 2 hours before bed.
- Try to get to bed before 10 pm as every hour of sleep before midnight is worth 2 hours of sleep time after midnight.
- Avoid caffeine, chocolate, and other sweet foods before bed.
- Avoid bright over headlights during the evening as its suppresses melatonin release (regulating your sleep).
- To calm your mind concentrate on your breathing in preparation for sleep.
- Create a pleasant and relaxing sleep environment.
Nutrition and sleep
- Eating a variety of vegetables, wholegrain’s and low-fat dairy
- Micronutrients: Vitamin B’s, iron, magnesium, zinc, calcium, and copper
- L-Tryptophan from alpha-lactalbumin containing food sources