Sleep is the most under rated element in achieving optimal body composition. Just four days of disrupted sleep will your morning blood glucose dramatically. Of course, extended over time, that leads to insulin resistance, high blood pressure, abnormal blood fats, inflammation, etc…
Regardless of who the client is, I always ask them to tell me about their sleep. You cannot get lean or gain significant amounts of muscle mass and strength if you don’t sleep.
Here are three tips that will help you achieve that growth and repair sleep.
Tip 1: Evening Static Stretching
Static stretching done in the evening is an excellent way to bring down an overly excited nervous system. Plus, it has been shown to accelerate strength gains. At the present level of knowledge, gains in static flexibility levels are directly proportional to the length of time under which the muscles have been stretched. It appears that multiple of 15 seconds stretches, interspersed with brief returns to the starting position work best.
Tip 2: Get rid of sources of dirty electricity
Turn off and unplug all electrical appliances in your bedroom. Turn off the WiFi unit in your residence. So called “dirty electricity” has been shown not only to disrupt sleep but also to accelerate the development of insulin resistance. Another reason why fat people should stay off electrical treadmills which are a source of dirty electricity.
Tip 3: Use a the right botanicals & nutraceuticals
I have found that one the best ways to induce relaxation, and take away anxiety in to combine 1-2 capsules of Sweet Dreams 1.0 with 2-3 capsules of lysine. Start with the lower dosage, and move on to the greater dosage only if you don’t see expected results. More is not better in this case, as too much theanine can create the opposite of what you want.
Rest and progress,
Fit for You response
Many of my clients experience lack of results from their exercise and dietary advice, overlooking the effects of poor sleep, thinking they are getting a good nights sleep, just because they can’t remember it, is not enough.
Some of the areas I ask them to look at are;
Stimulants before bedtime, sugar caffiene, TV, computer are detrimental to a good nights sleep as they stimulate the brain rather letting it calm down. An excellent alternative to watching TV or using the computer is to read, this can help avoid depression also.
Temperature of the room they sleep in, it should be cool, many are in a room too hot, this too upsets the quality of sleep, and the circadian rhythms required for full physical and mental recovery.
Lights, including digital displays should be off or at the very least covered
No computers, televisions, mobile phones to in the vicinity, and certainly not switched on or on standby, again the brain picks these up and unsettles the natural sleep patterns.
The room needs complete darkness, investing in a ‘blackout’ style curtain or blind is a good idea
These, in addition to Charles Poliquin’, are just some suggestions to help get a great nights sleep that allows full physical and mental recovery, avoids adrenal fatigue, and should allow you to wake in the morning feeling refreshed and ready for the day.