The importance of sleep cannot be overstated. It goes with saying that a good night’s sleep is a key factor to good health. In fact, it is necessary for optimal productivity. It’s also very important for recovery from your intense training sessions. That means you want the best night’s sleep you can get, every single night. Let’s find out how you can achieve that!
The Importance Of Sleep – How Much Should I Be Getting?
For maximum benefits, it’s usually suggested that adults get a minimum of 7-8 hours of quality sleep every night. Still, the amount you need is an individual thing. Some of us might need 9 or even 10 hours while others seem to do fine on only 6 or 7 hours. Regardless, if you’re not getting enough, it can lead to such problems as unwanted weight gain, poor cognitive functioning, and reduced physical performance.
Eat Protein Before Bedtime
While not tied into helping you sleep better, it still makes sense to consume a small high-protein meal an hour or so before bedtime. This doesn’t mean overeating. Eating too much food, especially processed or junk food, near bedtime can cause indigestion. That’s an unpleasant experience that robs you of much-needed sleep. Therefore, have a light meal high in protein, or drink a small protein shake, preferably a blend of whey and casein. The reason has a direct tie-in to the importance of sleep. It’s when you are asleep that your body repairs and recovers. Yet if you go to bed on an empty stomach, you run the risk of dropping into a catabolic state during the night. Therefore, a fast and slow-digesting protein shake before bed helps keep you in an anabolic state all night long.
The Importance Of Sleep – Establish A Routine
You should do the best you can to go to bed every night at the same time. It’s important to be consistent and establish a routine. You do this by avoiding inconsistent sleep times. For example, never mind going out until 2 in the morning on the weekends. It doesn’t matter what day it is, be consistent. Do your best to limit or avoid any inconsistency in your sleep schedule.
If It’s Time For Bed, Turn Off The Lights!
Once it’s time to go to bed, it’s time to turn the lights off. Why can’t you sleep with a few lights on? Your brain shuts down the production of melatonin. That’s important because melatonin is the “sleep hormone”. The reason is that it plays a key part in your body’s Circadian rhythm. That’s the body’s internal clock. Your internal clock controls your wake/sleep cycle. When it’s dark, melatonin production turns on and helps you fall asleep. One way to support this process is by turning off the lights when you go to bed. (1)
All That Noise!
Some sources of noise, like a fan, air conditioner, or noise machine, can help you fall asleep easier. Yet other noises can prevent you from being able to sleep, such as the noise from a TV, a stereo, or people talking loudly. What’s the best way to deal with unwelcome noise? Try using a “white noise” machine or, on hot nights in the summer, a fan. If loud noise is a serious problem, try using earplugs. An extreme answer would be using both earplugs and a fan or noise machine. I have actually done this, and it makes a difference.
What Do You Mean I Can’t Take A Nap?
I have to say, naps are an amazing thing. Lots of times I will nap after a workout. But, if you nap too long or too late in the day, you probably won’t sleep well at bedtime. If you’re tired during the day, stay active. You’ll feel better if you keep moving for a while. If you have to nap, make it a quick catnap. You’d be surprised what a 20 or 30-minute catnap can do for you.
Stop The Caffeine Late In The Day!
Caffeine stays in your system for up to 5 hours. If you’re using an extended-release caffeine, it stays in your system even longer. That means you should cut off your caffeine intake at least 6 hours before going to bed. (2)
What if you work out after dinner? Use a stim-free pre-workout, otherwise, be prepared to be awake for a while. Another solution is to try to pick workout days that allow you to train earlier in the day. That way, you can take whatever pre-workout you want. I happen to be using a pre-workout with both fast and extended caffeine release, so I make sure I work out by 11 am or 12 pm, giving the caffeine plenty of time to get out of my system.
The Importance Of Sleep – Supplements That Help
The importance of sleep is derailed when you can’t get a good night’s sleep. So, what supplements can help? We have quite a selection!
Hi-Tech Pharma Somatomax
This supplement stimulates GH release, helps you fall asleep, and promotes an improved sense of well-being. The blend of ingredients begins with GABA, a compound that helps you relax and fall asleep easier.
Formutech Nutrition REM 8.0
REM 8.0 helps you relax so you can fall asleep easily and quickly. This impressive formula contains phenibut, a precursor of GABA. There’s also GABA itself and several more synergistic nutrients. Plus, it tastes great!
5% Nutrition Knocked The F*ck Out
If anyone understood the importance of sleep, it was Rich Piana, the founder of 5% Nutrition. That’s why there’s Knocked The F*ck Out. This formula is an innovative blend of herbs, amino acids, and natural ingredients such as melatonin. This formula helps you relax and fall into a deep, restful sleep. Plus, it tastes delicious!
Hi-Tech Melatonin
One of the more popular sleep aids on the market because melatonin, as mentioned, helps control your wake/sleep cycle. This is an advanced formula providing a total of 10g. However, it’s unique in that 3g are fast-release, and 7g are slow-released. This is accomplished by a special dual-layer tablet.
Liquid IV Sleep Multiplier
This formula features a 3g dose of melatonin plus valerian, theanine, and B vitamins. This is in stick form for ease of use. Just mix with water and you’re good to go, and yes it tastes great!
The Importance Of Sleep – Conclusion
The importance of sleep is clear. Getting enough sleep every night improves post-workout recovery, improves your productivity, and helps you perform at your peak. If you are experiencing mild insomnia or simply need help relaxing so you can fall asleep, follow the tips presented here and visit illpumpyouup.com for all your supplement needs!
References:
- Circadian Rhythms (nih.gov)
- How long does caffeine stay in your system? Metabolism and more (medicalnewstoday.com)