Sleep is often the most overlooked factor when it comes to making progress on a fitness journey. If you aren't having high quality sleep then your training and nutrition will also take a hit. In this blog we will look at how you can optimise your sleep and the importance of doing so.
Why Is Sleep So Important?
Sleep is arguably just as important as your training and nutrition. No matter what your goal is, sleep is going to be an important contributor. High quality sleep is beneficial to all areas of your life whether it be improving performance at work, physical performance, mental health, controlling appetite and more.
How to optimise sleep
It takes time to optimise your sleep so it is important to get into a consistent routine. Start by setting yourself a sleep and wake up time. By doing this you will notice that your overall energy levels improve.
Having a big meal straight before going to bed can have a negative effect sleep quality as your heart rate will increase slightly when digesting food. If you notice this, try pushing back your last meal to earlier in the evening.
Supplements to improve sleep quality
If you are in a good routine with your sleep, supplements can then be used to take your sleep quality to the next level. Below you can see some supplements that will be beneficial for improving sleep quality:
- Magnesium
- L-Theanine
- Ashwagandha
- 5-HTP
- Glycine
How does sleep affect physical performance?
When it comes to physical performance, sleep plays a vital role in muscle recovery, hormone regulation, and energy levels. By ensuring you get enough restorative sleep, you can reduce your risk of injury, increase your muscle strength by 30%, and enhance your athletic performance by up to 10%.
What are the consequences of sleep deprivation?
On the flip side, neglecting your sleep can have detrimental effects on your health and performance. Chronic sleep deprivation has been linked to an increased risk of obesity, heart disease, diabetes, and mental health disorders. In fact, missing just one night of quality sleep can lead to a 20-30% decrease in cognitive function and reaction time.
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