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