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 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