5 Steps to Improve Your Sleep and Get Fitter and Stronger As a Result
What can you do to improve your sleep and get fitter and stronger as a result? Well, the answer really is about observing what we call good "sleep hygiene".
Here are a few key tips to get you going:
1. Avoid light and radiation from screens:
A recent study (Figeurio et al) showed that exposure to light from electronic displays reduced melatonin by up to 22%. Melatonin is critical to your sleep and wake functions.
Banish smartphones and tablets from the bedroom and aim, as much as possible to give yourself a 90-minute window pre-bed clear of these devices.
2. Develop a pattern:
Try to develop a routine and pattern of both behaviors (i.e. when do you brush your teeth, when do you dim the lights) and the time you get into bed. This can help get your body back into a more natural and regular sync of sleeping and waking.
3. Avoid stimulants:
Avoid caffeine and alcohol late at night – both are surefire ways of affecting both your ability to get to sleep and your ability to sleep uninterrupted. This is both through their ability to stimulate brain activity and also because of their diuretic effects.
4. Food and drink:
Eating your last meal a good two hours before sleep helps to ensure that your body is not still trying to digest a big meal as you get into bed.
While it's important for all athletes to be hydrated, try to avoid drinking to excess in the evenings.
Getting up to go to the toilet is a surefire way of interrupting your sleep cycles!
Some people, if they exercise or work late, might benefit from eating their main meal at lunchtime, with a light evening meal.
5. Relax!
Again this is about routines, perhaps for you, it’s a bath, or a short period of reading before you get into bed, for some it might even be meditation.
Dim your lights and create a calm relaxing environment away from the stress and distractions of smartphones or TVs.
inspiration: fast running
