Lack of sleep, at the wrong times can play havoc with training and nutrition goals. Hormones can go out of whack, the body doesn't regenerate after training and our brains miss out on vital REM sleep to process the days thoughts and actions. Hormone balance can also be affected which can completely derail fat loss efforts, affect blood sugar regulation, lower mood and mess up our satiety regulators resulting in eating more of the wrong type
of food.
Getting our our sleep right can impact our day considerably.
Here are some things to try:
- try to be asleep around 10pm: optimum time when melatonin (sleep hormone) levels increase and cortisol decreases as the sun goes down. Every hour before midnight is worth two after!
- reduce artificial light as the sun goes down: our ancestors only had a fire after dark so we get sleepy with orange light (fire/ sunset) as this raises melatonin. Ever wonder why you get so relaxed camping...it is the quickest way to reset your circadian rhythm (our natural cycle of wake/ sleep in tune with the sun).
- It is no accident that cortisol levels rise in the morning with the blue light at sunrise..this is natural to wake us up. Screens on laptops emit blue light: reduce/cut out screen time past about 9pm. If you do have to work try the 'twilight' app on android or 'f.lux' for laptop. These apps adjust the blue light emitted from your device according to your time zone to the point that it is orange light only by sunset. Either that or get some orange
blue blocker glasses...classy!
- try to sleep on a totally dark room: studies have shown that even a tiny light shone on a patch of skin can effect our sleep. Blackout blinds work well. Also kill all red standby lights.
- keep the phones out of your bedroom. Or if need the alarm put on airplane mode. Phones etc emit EM radiation that some trains of thought suggest that this can effect our sleep. Same with wifi.
- keep your room cool. We sleep better when cooler...fact.
- keep a tight sleep schedule. Bed by 10pm every night and up 6-8 hours later..if possible. Shift work is unavoidable to some of us, however it has been suggested that the lack of sleep routine can cause several health issues.
- avoid caffeine after noon
- try epsom salt baths before bed
- magnesium balm can have a good affect, especially on sore muscles
- reduce sugar before bed
- take time in your day to relax..stress levels carry over to the night. After a stressful day a walk outside can do wonders
- if possible limit high intensity exercise in the eve
- make sure any children you have are over two years old :-)
A lot to think about but you have many nights ahead to see what works for you.
Sleep well,
J
