sleep - the why, tips and nutrition

Sleep - always fit

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