Better sleep

Brenda Ross

Hi kids, I sleep really well, but when I saw this article it reminded me of discussions that have been had on the EN team, so I thought I would share the article with ya.

Take away point: we set a routine for our kids re: sleep. Why do we get away from it when we are adults? Something to consider.

 http://www.precisionnutrition.com/hacking-sleep

rbogle

Nice B! Thanks. This is exactly what the sleep docs told me when I had a bad bout of insomnia. Now I have a routine: Cup of Sleepytime tea, little melatonin, dim the lights and settle down with a book for a few minutes. Sleep like a baby. 

Coach Patrick

So true. Sleep is the secret weapon, and without a doubt the most important advantage I have over you as an athlete because I run my own business. I can rest as I want. Whenever. No commute. No early meetings, etc. Getting your sleep in order is a major priority and will be part of our challenge series in the 2014 season!!!

rlh2000

I'm really working on this right now. All through ironman training, 6 hrs of sleep was my norm. Bad, very bad. I think I realized that I could function, though not at all optimally, on less sleep, and it tumbled from there. Trying to show my body what it's been missing!

Naomi Gilker

Thanks for sharing - so true that sleep is important!

My biggest challenge right now is sleeping until a reasonable time in the morning. Because I'm trying to manage my body composition issues by not eating after dinner, I'm awake and starving at 2-3am every day, and I of course can't fall back asleep. May have to give the limiting liquids and having a small snack suggestions a try. Hopefully it will help!

Again, thanks for sharing.

Peter Wick

Two things. First one is about finding a balance between no late night snacking and trying to keep the weight off (and avoid activating fructokinase at night so you can mobilize fats for energy as your glycogen stores run down through the night). I often make a small volume protein drink just before bread. It consists of whey protein powder (a flavor that has as little sugar as I can find) and about 4-6 ounces of water. Obviously not a lot of protein powder goes into that volume but still, that helps get you through the night without sugaring you up like the usual array of sweets/dessert-type foods I used to wind up eating. The high protein/low sugar intake also helps allow growth hormone (somatotropin) work overnight - that is important in the ongoing repair process we need as triathletes kicking our asses several times a week.

The other is finding that since I have shut my season down I am definitely not dragging my butt around as much. Funny how that works. I'm not working out like a fiend this month as I work like a fiend on my house before we move back in. Carpentry, painting, driving all over the place doing endless stupid little errands? These things aren't all that aerobic and sometimes only mildly anaerobic depending on how heavy the thing you have to lift and carry is. Resting when you're feeling drained helps you destress and you can rest better. Once you've recharged for a couple days try to get your sleep like it's a planned workout.