A good night of sleep is paramount for optimal performance. Sleep is the body’s time to repair itself from the physical stress it goes through in a day. Better sleep equals better recovery. Working out on no sleep means your body hasn’t fully recovered from your workout the day before. And if you put your body through another strenuous workout the day after not getting a good night’s sleep, the effects will only begin to multiply.
When we sleep, we move into what is known as an anabolic phase, which literally means rebuilding. Our cortisol and adrenaline levels decrease allowing the body to replenish, repair and rebuild.
Your heart rate and blood pressure also slows down so your cardiovascular system gets a rest.
When we sleep, we release melatonin, which acts as your super bodyguard during the night. It’s a powerful antioxidant, which naturally scavenges free radicals protecting us from oxidative stress. Melatonin has also been seen to offer protection against reproductive cancers, in particular breast cancer.
WHAT HAPPENS WHEN WE DON’T GET ENOUGH SLEEP
Reduced concentration / alertness – As we sleep we store the days experiences and what we learn into memory
Increased risk of sickness – When we don’t get enough sleep our T-cells go down and inflammation goes up, resulting in increased vulnerability to viruses and bacterial infections (T-cells play a critical part in immunity to foreign substances).
Weight management – Lack of sleep can cause a disruption in your appetite regulation, leading to overeating, and storage of excess body fat.
7 WAYS YOU CAN IMPROVE YOUR SLEEP
Track Your Sleep Patterns
Use a wearable device such as a Fitbit or Apple Watch to track the different stages of your sleep.
Digital Detox
Before you sleep clear out of sight any mobile devices that will disrupt your bed routine. (No TVs, mobiles, tablets, etc).
Take a Hot Bath
Warm water can help us relax and de-stress. Add some magnesium-based Epsom salts, which are also known to help before you sleep.
Breathing Techniques
Practice the 4-7-8 technique to help you get into a relaxed state and improve your deep sleep.
Room Temperature
Set your room temperature to allow you to have a comfortable, uninterrupted sleep. This differs from person to person.
Blackout Blinds
Make your bedroom as dark as possible to reduce any lights that can interrupt your sleep.
Limit Caffeine / Fluids
Try not to consume caffeine after 2pm in the day to allow you to sleep better at night
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