I’m not getting any at the moment.
No, not that – sleep!
Were just over one week in to a newborn so things are tricky on the sleep front, in fact they’re tricky on every front but thats a different story!
Sleep is key to body composition and I am dedicating a whole chapter to it in my next book.
In the meantime though, let me explain a couple of reasons why sleep is key:
1) it helps control your appetite through regulation of hormones
2) it helps keep cortisol low which helps reassure the body its ok to burn fat
3) it reduces cravings
4) it helps us make better decisions – keep driving when you see a McDonalds.
etc etc.
But what can you do to help with your sleep if its an issue?
You’ll have read you should aim for 8 hours and I think this is roughly right but anything less than 6 is way to low.
Routine is key:
1) Get exposure to sufficient daylight – again there is a hormonal element here
2) Don’t train too late – preferably not after 8pm
3) No caffeine after 3pm
4) Switch off all phones, tablets and laptops at least 1 hour before going to bed.
5) Try to be in bed at 10pm
6) Read for 10/20 mins to help relax the mind – trashy rubbish is best.
7) For every hour you are asleep before midnight is worth two after midnight, so yes the early bird does catch the worm.
There are a couple of nutritional tricks you can use as well:
1) Drink a cup of valerian tea 30 mins before bed
2) Apply some magnesium spray to the body before bed
Both of these will have a calming effect.
Most of good quality sleep though is in my opinion psychological so getting a good routine nailed which includes actively relaxing and winding down is key.
For some of my clients getting their sleep right can be the key to their fat loss – so don’t overlook this.
Some of you will be thinking yes, whatever.
Let me say this to you:
Stand in front of the mirror naked and look at yourself front on, are you happy?
Now do it side on – is it worse?
I know its worse because I spent a decade of my life doing the same – thats why I do what I do and love it.
So give this a go, not only will you feel better, you’ll look better and perform better.
If you need help with getting this right and your nutrition, sign up here – 2 places available from 1st May:
http://www.nutri-tri.com/coaching-plans/
LINKS:
This explains more on the worlds best athletes view on sleep – worth a read:
http://m.bbc.co.uk/sport/football/32276547
RECIPE:
Chickpeas are rich in vitamin B6, which is important for the production of melatonin, the sleep hormone. Along with basil, which has been used for centuries in Western herbal medicine as a mild sedative, they create the perfect sleep-boosting snack.
1 x 400g tin chickpeas, drained
juice of ½ lemon
4 tablespoons olive oil
1 clove garlic, crushed
1 bunch fresh basil, leaves torn
sea salt and black pepper
Place all the ingredients in a blender or food processor, season with salt and pepper and blend into a thick, luscious dip. Serve with an oatcake or celery sticks.
Have a great weekend, train hard and rest well!!
Jamie “dozing off” Leighton