REVIVE YOURSELF SHOP
“The worst thing in the world is to try to sleep and not to” …F. Scott Fitzgerald
The saying, “Early to bed, early to rise optimises our potential to be healthy, wealthy and wise” seems to have been increasingly ignored in the last half-century and especially in the last couple of decades.
Getting eight hours of sleep is not a luxury, it is a requirement for optimal health and longevity.
We’ve all been there, burning the midnight oil watching reruns of TV shows we don’t even like for no reason what so ever, except wasting precious time we could be sleeping and therefore getting adequate recovery.
So what is sleep?
Sleep is an important part of our daily routine. It is a chance for our bodies to undergo important physiological and psychological repair processes.
“Sleep is a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems.”
Our modern lifestyles and often nutritionally poor diets mean that our bodies become ill-equipped to provide us with the deep and regenerative sleep that we really need. Leaving us unable to maintain a regular rhythm of the hormones that control our energy levels, mood and abilities to stay lean and healthy.
So as we can see sleep affects many aspects of our health but of particular interest to most of us in our industry is the connection of a good night’s sleep and body composition.
When we don’t get enough sleep our hormone levels are altered and our metabolism declines.
Research has shown that after just one week of insufficient sleep, the body can no longer metabolise carbs efficiently.
Blood sugar takes 40% longer to decrease after a high carb meal and insulin sensitivity decreases by 30%.
In addition, night-time cortisol values increase which impairs blood sugar regulation and may prevent a good night’s sleep.
Thyroid stimulating hormone (TSH) is the hormone that prompts the thyroid to produce thyroid hormone, which is the primary hormone responsible for metabolic rate. TSH levels decline when we don’t get adequate sleep so we make less thyroid hormone and our metabolism slows down.
The combination of increased cortisol, decreased TSH and less sensitivity to insulin, makes us more prone to be in a catabolic state instead of anabolic i.e. instead of building lean body mass, we store fuel as fat, especially around the middle.
So here are my Top 10 tips for getting a good night’s sleep:
1. Maintain a regular schedule – go to bed and wake up at the same time 7 days/week.
This will allow your body to better regulate the releasing of hormones that regulate your sleep/wake patterns. This may also help make you smarter.
2. Sleep at least 7 hours per night.
This gives your body enough time to go through all the stages of both physical and psychological repair it needs.
3. Be asleep by 11 pm.
This will help you maintain a regular circadian rhythm, by keeping you in line with the sun rising and setting.
4. Avoid caffeine in any form in the afternoon and evening.
Caffeine has a half-life of around 6 hours. So that coffee you have at 3pm will still be keeping you awake at 9pm, and still affecting the quality of your sleep at 3am.
5. Exercise regularly – this has a profound impact on sleep habits by regulating stress hormones and endorphins.
Limit late-night exercise though, as it can stimulate cortisol (stress hormone) levels which will prevent you from getting to sleep.
6. Turn your room into a bat cave. Literally.
Keeping the sleeping room dark will preserve melatonin (sleep hormone) production which will help you get to a deeper sleep quicker. So no TV, no bright alarm clocks, and no one is allowed to turn on a light to go the bathroom or to get a drink – this means you or any other family member.
7. Create a relaxing sleep area that is dark, quiet, and free of clutter.
Doing this will mean that your mind will be able to switch off as a cluttered environment can cause stress and increased brain activity.
8. Avoid sleeping in strong electromagnetic fields.
For example, no TV, keep electronic alarm clocks at least 3 feet from your head, avoid electric blankets, keep away from WiFi equipment and mobile phones – and if possible turn them ALL off.
9. Avoid Blue Light 1 hour before bed
Turn off or dim all lights after sunset, and avoid watching TV or using light emitting electronics for at least one hour before bedtime (ideally two hours or more). Research shows that using an electronic device within one hour of bedtime can delay falling asleep for more than an hour.
If you have to do work late at night, or you want to watch your favourite show then try to cover your skin completely, and buy yourself some blue light blocking glasses. There are many blue light blocking glasses, but having done my research the best ones, in my opinion, are from www.blublox.com and if you use the code revive you will get 10% off.
(I have a great interview with the owner of blublox Andy Mant which you can watch here: https://reviveyourself.co/106-revive-yourself-andy-mant-from-blublox-on-the-dangers-of-blue-light/)
10. Take a hot bath 1 hour before bed to help lower your core temperature so that your body prepares for sleep.
Also, make sure that you are not too hot in bed, if anything aim to keep cooler than usual.
11. Avoid excessive alcohol consumption especially right before bed.
Alcohol and many other drugs prevent us from achieving quality sleep which means we will not be rested by morning. Be careful also of any desserts that may contain either alcohol or caffeine.
On top of the other hormonal changes, we do not make enough growth hormone when we don’t get adequate sleep.
By following these simple steps guys I am confident you will improve the quality of your sleep and therefore the quality of your performance in the gym, on the field, and daily life in general.
Health & Happiness
Ryan
P.S. If you have been struggling with your own health issues and would like to see if or how we could help you then click the link here, fill out the form and Ryan or one of the team will be in touch as soon as possible.
