Sleeping Tips

Sleeping is an important part of training. During sleep your body rebuilds. Without enough sleep you will not be growing as much as you would with enough sleep.

It is a must to keep on a schedule regarding sleep. Your body has a special "clock" that tells it when it needs to go to sleep and when it is time to wake up. Internally this means, when we should release the chemicals for sleep (melatonin), and when to release the chemicals to wake your body up (the chemical which tells your body to stop releasing melatonin). This is the reason why sometimes you feel horribly tired during the morning (you have melatonin active in you at the time).

Here are some tips to help you get a good night's rest:

• If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Or sit quietly in the dark. Don't expose yourself to bright light while you are up - The bright light gives cues to your brain that it is not time to go to bed.

• Don't take naps. Not taking naps will make sure that when you go to bed, you will be tired and fall asleep quicker. If for some odd reason you just have to take a nap during the day, make sure it is only for an hour, and not past 3 pm.

• Get up and go to bed the same time every day. Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. This is the most important of all things you should know about sleeping.

• Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

• Develop sleep rituals. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises etc.

• Only use your bed for sleeping. Try to resist using your bed to do other things like paper work, reading, sitting, and so on. So when you go to bed your body knows it is time to sleep.

• Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and cigarettes contain caffeine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep. You should not be smoking or drinking anyway, it's bad for your body.

• Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

• Take a long hot bath. A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

• Make sure your bed and bedroom are quiet and comfortable. A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs, or close the door.

• Too much sleep is a bad thing. Try to set your maximum time of sleep at around 10 hours.

• Too little sleep is a bad thing too. Try to set your minimum time of sleep at around 7 hours.

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