Sleep – the often forgotten factor during training
With it getting closer to race day, don’t neglect one vital training tool: sleep.
Sleep is especially crucial for athletes but something that is often overlooked.
Everyone knows that sleep is important but when it comes to competing and optimal performance, getting enough sleep is a must.
A regular sleep routine is a fundamental part of any training schedule, and one that should be respected as much as your physical training, stretching and nutritional program. If you find yourself short on sleep – you run the risk that you won’t get the results you deserve from the effort you put into all the other elements of your training routine.
3 effects that lack of sleep can have on your body
1. Not getting enough sleep not only makes you tired the next day, but it also has a big impact on what’s happening in your body. REM sleep in particular is important. REM sleep is the sleep cycle when our brain and our body are completely at rest. It is responsible for our body to be able to restore organs, bones, tissue, replenish immune cells, circulate hormones and repair and consolidate memory. For athletes sleep has a significant effect on physical & mental wellbeing. Motivation levels have also been linked with adequate sleep. In a nutshell – Sleep is the time when your body repairs itself. If we don’t get enough sleep, we don’t perform well.
2. Sleep deprivation also reduces your body’s ability to store glycogen, which is energy that you need during endurance events. Lack of sleep can also decrease your decision making and reflex skills. Studies have shown that athletes who don’t get enough sleep are worse at making split-second decisions and are less accurate and concentration and focus deteriorates.
3. Not enough sleep can increase levels of cortisol, a stress hormone that can slow down healing, increase the risk of injuries, worsen memory and even gain unwanted fat. It also lowers levels of growth hormone that helps repair the body. Sleep deprivation can be just as harmful as not fueling or hydrating properly.
How much sleep do you need?
Many experts say most people need about eight hours of sleep each night when they’re training. But listen to your body. If you’re sleeping fewer hours but feel great, then you’re probably getting enough. If you’re already sleeping eight hours but feel exhausted, try to go to bed a bit earlier each night until you wake up feeling refreshed.
5 tips for a better night sleep
1. Find a routine that works for you. Quality sleep doesn’t happen by accident. Try to get into a regular schedule. Which means, going to bed and getting up at the same time every day – believe it or not, your body thrives on a regular sleep routine.
2. Avoid stimulants such as coffee or other caffeinated drinks, alcohol and other stimulants prior to heading to bed. Depending on your level of sensitivity you may have to knock these on the head at lunchtime or by mid-afternoon. Eating a heavy meal too close too close to bed time can also make for a restless night sleep.
3. Wind down before bed. Limit your exposure to computers, phones, bright lights and school or work related stress just before bed. The aim here is to reduce stressors and stimulators to allow the mind time to wind down.
4. Your sleep environment is important so aim for a quiet, dark bedroom with a cool temperature. Get decent quality linen, mattress, and pillow. Consider taking your pillow when traveling.
5. There are many nutrients that can assist us with our sleep. Magnesium in particular is excellent for swimmers. Magnesium helps the muscles relax and thereby helps the body to get into sleep mode more easily – yet help your muscles function more effectively when racing. Athlete’s naturally use up a lot more magnesium, (the harder you work your muscles the more magnesium you use up) so stores need to be replenished. Magnesium is the number mineral to stop cramping too.
Good Health Organic Magnesium Ultra is a high strength Magnesium formula that if free of magnesium oxide for superior absorption. Not only will it help relax your body and mind at bed time, it will help your muscles work better during training, racing and recovery.
Good Health Fast AsleepTM is clinically shown to assist with insomnia and with the management of anxiety and nervous tension. Reducing stress and anxiety helps to promote a restful sleep. Fast Asleep supports healthy sleep patterns including falling asleep, staying asleep and quality sleep.
Good Health Deep SleepTM contains 5HTP, which is a naturally occurring precursor to serotonin. 5HTP supports serotonin levels in the body to help balance mood and promote sleep. Also included are a combination of herbs and nutrients designed to support the nervous system and normal sleeping patterns such as Magnesium, Passionflower, Californian Poppy and Jamaican Dogwood – all known for their relaxing properties to soothe nervous tension and promote quality sleep, without unpleasant side effects.
Whether you’re at the top of your game or in the game for the fun of it, getting the proper amount of sleep is necessary to face the world with your best food forward. Sleep will help you on the road to good fitness, good eating, and good health.
