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