Are you getting enough…?

Sleep that is! 😉

Because sleep is important.

IMPORTANT.

When we go to sleep our body enters into repair mode pumping out growth hormones and removing waste from the brain. These processes are essential for things like building muscle cells after a workout, healing an injury, and maintaining cognitive brain function.

Not surprising then that not getting enough sleep on a regular basis can contribute to a whole host of nasty illnesses (think heart disease, high blood pressure, obesity, diabetes, to name a few – yeah it’s bad).

According to the NHS 1 in 3 people in the UK suffer with poor sleep and if you’re one of them you know how frustrating it can be.

But why would a fitness blogger care so much about sleep? (Aside from caring about my clients’ long term health, which is a given!).

Because sleep affects recovery and performance, both mental and physical, and I want the women I work with to be in peak condition when we train so that we can go get the most out of every workout.

So, completely selfishly, here are my top 5 tips to getting a good night’s sleep:

1. Have a routine

Have a bedtime. Try to go to bed at around the same time every night and start getting ready for bed 30 minutes before. Winding down like this helps your internal body clock regulate itself.

2. Stop looking a screens at least an hour before bed

That includes the TV (which is designed to keep you engaged) and your phone/tablet (which has a blue backlight that makes your brain think it’s still daylight. This slows down the production of two hormones which are essential for a good night’s sleep).

3. Eat good quality protein

There are important amino acids in protein which aid sleep so be sure to include enough in your diet. (Try eating a high protein snack an hour before bed if you have interrupted sleep).

4. Do Savasana in bed

It’s a yoga relaxation technique and is great if you’re someone who has trouble dropping off. I know I said no phones but this one gets a free pass, press play and enjoy ☺.

5. Exercise regularly

Of course!

Because exercise releases serotonin, which enhances your mood in the day and helps you make melatonin at night, which is important for good sleep. And you get to release all that pent up energy that keeps you tossing and turning all night.

Sweet dreams 🙂