While trying to achieve a more fit and toned body, many people primarily focus on workout routines and supplements and fail to consider another vital component of training… recovery and sleep. Training is the stimulus to which the body adapts, but sufficient rest is essential to allow time for these adaptations to take place.
Without an adequate amount sleep, our minds and bodies are unable to perform at their peak. Sleep influences the immune system, memory storage, attention, hunger, mood, response time, amongst other body functions.
Sleep is a basic need to physical well-being. The main role of sleep is to restore the body’s energy supplies that have been depleted through the day’s activities. Research indicates that people with a very high level of physical and intellectual activity need more sleep to fully recuperate. Adequate sleep allows athletes to perform better and exercise is one of the best ways to achieve healthy sleep.
Here are a few tips to achieve healthy sleep patterns to keep you performing at your peak:
- Stick to a sleep schedule- The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day.
- Pay attention to what you eat and drink- Try not to go to bed hungry or stuffed. Also avoid nicotine and caffeine prior to bed.
- Create a restful environment- Cool, dark, and quiet is best. Doing calming activities before bedtime also promote better sleep.
- Limit daytime naps- Limit yourself to 30 minutes and avoid late in the day.
- Include physical activity in your daily routine– Working out at least 3 days a week is recommended. Additionally, you should set reminders to move throughout your workday. Especially if you are sitting at a desk all day.
- Manage worries- Try to resolve your worries or concerns before bedtime.
