Better Sleep – Simple Steps for Snoozing

Did you ever notice that after you have been training hard for awhile, maybe a few weeks, maybe a couple of months, that you find it harder to get into the gym?

That you just don’t “feel” like working out?

You are a bit run down and tired?

If you don’t, there is one of two reasons.

#1 – You are managing your training and recovery properly.  Good Job!

#2 – You don’t get enough exercise to actually get tired. Yeah, I’m talking to you…

Anyway, back to that “tired” feeling.

It could be that your body is not recovering optimally from your training.

You see, training and recovery are two sides of the same coin.

You can’t have optimal results without both.

And sleep is a huge part of recovery. You NEED enough sleep to recover.

The quantity and quality of your sleep are both important.

7-9 hours a night, every night.  (Quantity)

You also need to get a good night’s sleep. Restful, undisturbed sleep is a key factor to good health. (Quality)

Sleep better – recover better. It’s as simple as that.

Take a look at the article Nancy put together for her Family Fitness newsletter.

Then get some sleep.

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Better Sleep -Simple Steps for Snoozing
Nancy Carlson, CPFT

The perfect night’s sleep is everyone’s dream but few actually achieve on a regular basis. These simple steps could be the key to your perfect night’s sleep.

Before Bedtime
Establish a bedtime ritual to wind down and stick to it. Get in the habit of doing the same activities 30 minutes before you climb into bed. A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation. Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

1. Avoid Stimulants
   Stay away from tobacco, caffeine, alcohol, and sugar, particularly in the afternoon and evening. Don’t eat anything two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.
2. Sleepy time Snacks
   There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, and tuna—all good foods to eat in the evening.
3. Consider Vitamins
   Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement along with at least 200 mg of vitamin C is sleep insurance. A calcium/magnesium supplement can also be effective for relaxing tense muscles.
4. Helpful Herbs
   A cup of chamomile tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.
   St. John’s wort enhances both serotonin and melatonin which helps you stay in deep sleep longer.
5. Expend Energy
   A walk, a run, working out at the gym—they all produce endorphins, which help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.
6. Create a Sleep Sanctuary
   Make your bedroom a quiet place Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.

References:

Your Health Spring/Summer 2008 Volume 13, Number 2

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