BY BENNETT KOTHE
Gym goers are very aware of the role training and nutrition play on one’s fitness, but some may not be paying enough attention to the period of time when their body is repairing itself from the last workout.
According to multiple studies, sleep is one of the most anabolic things a person can do because that’s when hormones, like growth hormone, are primarily released. Not getting enough sleep can weaken the immune system, diminish alertness and inhibit your body’s natural production hormones.
Some sleep tips you could follow to get into a good routine:
- Turn electronic devices off one to two hours prior to sleep. Phones, tablets and TVs can emit blue light that can boost attention, reaction times, and mood; obviously not ideal for a good sleep environment.
- Regulate caffeine intake – you should avoid caffeine for at least six hours before sleep
- Cut out the nightcap – Yes. Sorry to say it but alcohol before bed can disrupt sleep cycles. It can mess with your circadian rhythm, dehydrate you, lower testosterone and hinder muscle growth.
- Plan sleep into your schedule – set aside AT LEAST eight hours a day for sleep. Athletes and those training at a high intensity may need more.