Sleep is one of the best things in the world, it pretty much solves everything, right?
If you’re ill? Sleep
Headache? Sleep..
Drunk? Sleep..
Its natures answer to everything…
BUT…
How do we increase or improve your sleep??
Create a routine that suits your lifestyle and be consistent with it, even with training and eating. One that helps you wind down for bed with minimal stress, this should start 45 minutes to an hour before you turn lights off. This could include, stretching or yoga, shower or bath, reading a book, writing in a journal or a to do list and reflecting on your da. All of these are very easily doable, even if you’re watching TV pre-bed. Go to bed within the same hour and wake up within the same hour to create a routine, your body reacts well to routine and you will feel more rejuvenated.
Eat carbs and protein with your last meal to help you fall asleep, usually at least 90 minutes before you go down. Carbs increase an amino acid called tryptophan, this increases serotonin release in the brain, helping you fall asleep easier. However try to make sure they’re a low GI (glycemic index) and easily digestible foods, so that you don’t create a large spike in insulin before bed.
Set your bedroom so it’s dark and cool, these are optimal conditions for sleep. Get yourself comfy with a little stretch before bed to allow your muscles to sit comfortably.
Limit pre-bed light exposure, similar to why we expose ourselves to light in the morning to cause alertness, we can reduce this alertness and prep for REM sleep by reducing light exposure before bed. I always read before bed as it’ll take me less than a chapter to drift off with heavy eyes.
Possibly the best investment you can make, is to your bed. A good bed that supports you and allows you to get high quality sleep.
What does sleep give us.
- Sleep keeps your brain healthy, maintaining cognitive function.
- Sleep gives your muscles time and optimal conditions to recover and grow.
- Sleep keeps you young
- Aides in fat loss
- Sleep stops you being grumpy around your loved ones
It’s important that you prioritise sleep, it’s the foundation that you can build routines, habits and lifestyle around.
On top of its benefits.
A lot of research has looked at a lack of sleep, and how that can hinder fat loss but how weight loss can come from fat-free mass. Not only that, sleeping 40 fewer minutes can shift the ratio of fat mass lost and muscle mass lost from ~20% to ~80% lean mass lost.
So from both a fat loss, and body composition point of view, you can see the importance as well as the general health benefits.