Maintaining a Good Sleeping Pattern
02 July, 2012 | In: The Training Room
Sleep is one of the most important ingredients of maintaining a healthy lifestyle. Whether you embark on weekly training regimes, enjoy a little exercise or are just trying to improve how you live; sleep can be one of the most crucial factors.
For those pushing their bodies to the limit on personal trainer courses or who hit the gym hard most days, sleep is as vital as what you eat and how you train. Even if you're not pushing yourself to that level it's still vital for our daily lives.
Here we've got a few tips on maintaining a healthy sleeping pattern.
Don't eat too late
Eating late at night can lead to interrupted sleep and indigestion. If you can help it try to not eat anything too heavy after the 9 o'clock cut off point. Whilst certain foods are good for you in increasing your protein intake, if you eat them too late at night the digestive energy required to break up the protein could well cause you indigestion.
Keep your caffeine intake to earlier in the day
The stimulating effects of caffeine can potentially last up to eight hours, so clearly if you consume these too late it could have a significant detrimental impact on your sleeping patterns. If you crave something hot in the afternoons and evenings try decaf or herbal teas and avoid caffeinated drinks.
Regular sleep is the best sleep
It's important to keep a regular pattern of sleep, which involves going to bed and getting up at the same time. Getting into a routine like this getting an adequate number of hours each night will keep your body in check, cut out any potential napping in the day and also improve the quality of your sleep.
Find your optimal sleeping position
After a workout you not only need to get a proper amount of good quality sleep, you need to allow your muscles to relax while you're not awake. With that in mind, the most stable position for your spine is sleeping on your back. If you suffer from lower back stress after a hard training session you may want to sleep with a pillow under your legs. If you have to sleep on your side it's worthwhile using a supporting pillow between your legs or raising the top leg towards your chest for some support to your lower back.
Keep your room dark and quiet
You really need to create optimal conditions to allow your body to rest properly, so simple touches like keeping your room dark, quiet and at a good temperature (not too hot or cold) can make a huge difference.