Friday, 22 March 2013

Zzzzz

I wanted to discuss sleep today. Without boring you and sending you to sleep by raving on about the benefits of sleep and why it's important (you probably already know to be honest) I just wanted to give some pointers for a more productive sleep, which in turn will help recovery from exercise and create a better hormonal environment within the body for muscle gains, fat loss and ultimate performance. 

So here we go, 5 tips for a better nights sleep tonight....


Turn your bedroom into the batcave....

Turn off all electrical items. This includes televisions, radios, alarm clocks, lights, mobile phones. Everything that could emit light or sound and could potentially distract you / wake you in the night.


Have a curfue....

Ideally aim to be in bed, asleep by 10pm every night. A good nights sleep is a habit, and sometimes you need to skip that late night repeat of Geordie shore. Discipline yourself, you're the boss.


Carbs in the evening are ok....

Contrary to what the media will have you believe, carbs in the evening are ok to eat. The consumption of carbohydrates stimulates the production of serotonin. This acts a neurotransmitter which can help calm your body and send you into a deeper sleep (that's where the 'carb coma' comes from). It also helps with mood and controlling your appetite. 

Wake up naturally....

If you're getting enough sleep you should wake up naturally, without an alarm. If you need an alarm, that's fine just try going to sleep earlier. There's nothing worse than being woken up by an alarm ringing in your ear when you feel you could do with an extra hour, or two!


Supplement your sleep....

If you're ticking all of the above boxes, then why not try a sleep supplement, which can give you an ultimate nights sleep. For example 5-htp. This supplement helps create serotonin, which goes directly back to my previous point about carbs.



Follow all the above points and you'll be sleeping like a baby! And growing like one too...