We all know that we should be gettting at least 7-8 hours sleep per night to allow our bodies to recover for the next training session and to build and repair the damaged tissue from the previous days exertions. However for many teenagers this can be the biggest stage where our training and preparation fails, all because we cannot doze off.
So here are some tips to get you all getting enough zzz fom now on:
1. Turn it off;
I don't mean just the light, I mean all gadgets and gismos. The high frequency electromagnetic fields generated by artificial currents may disturb your brains natural levels, according to the Bio-Electro Magnetics Institute in the US. Brain waves during sleep are around 2hz on average, but the UK currently runs at levels of up to 50hz, so basically order an electrical blackout before bed!
2. Tire yourself out;
Beasting your body in the gym will ot only make you look better in your pj's but it will improve your quality of sleep. A study by british medical students found that subjects who exercised regularly had less sleep disturbances than those who didn't.
3. Drift off to classical music;
I know this sounds cheesy and I personally dont do this, but listening to classical music before bed was discovered to significantly raise sleep quality by a study published in the 'Journal of advanced Nursing'.
4. Wash away insomnia;
Having a good saok before bed really does help to improve your sleep patterns and make you nod of quicker, research has shown that subjects who took a hot bath 30 minutes before bed made fewer restless movements and also fell asleep far quicker on average than those who didn't.
5. Go for decaf;
Coffeee? Before bed? Do I really need to tell you why you don't want to be having caffine before trying to fall asleep? According to a journal of Sleep Medicine, switching to decaf all day will actually greatly improve your overall quality of sleep and make it far easier to nod off. So ditch the caffine!
Also on a point more related to training, your quality of sleep determines more than just your energy next day. A lack of sleep not only leaves you feeling sluggish but will lower your testosterone levels and production of growth hormones as well as increasing the production of the muscle damaging hormone cortisol. Also in terms of fat loss, good quality sleep = higher metabolic rate for those 7-8 hours and so = more weight loss! So get into bed and actually sleep tonight!
So here are some tips to get you all getting enough zzz fom now on:
1. Turn it off;
I don't mean just the light, I mean all gadgets and gismos. The high frequency electromagnetic fields generated by artificial currents may disturb your brains natural levels, according to the Bio-Electro Magnetics Institute in the US. Brain waves during sleep are around 2hz on average, but the UK currently runs at levels of up to 50hz, so basically order an electrical blackout before bed!
2. Tire yourself out;
Beasting your body in the gym will ot only make you look better in your pj's but it will improve your quality of sleep. A study by british medical students found that subjects who exercised regularly had less sleep disturbances than those who didn't.
3. Drift off to classical music;
I know this sounds cheesy and I personally dont do this, but listening to classical music before bed was discovered to significantly raise sleep quality by a study published in the 'Journal of advanced Nursing'.
4. Wash away insomnia;
Having a good saok before bed really does help to improve your sleep patterns and make you nod of quicker, research has shown that subjects who took a hot bath 30 minutes before bed made fewer restless movements and also fell asleep far quicker on average than those who didn't.
5. Go for decaf;
Coffeee? Before bed? Do I really need to tell you why you don't want to be having caffine before trying to fall asleep? According to a journal of Sleep Medicine, switching to decaf all day will actually greatly improve your overall quality of sleep and make it far easier to nod off. So ditch the caffine!
Also on a point more related to training, your quality of sleep determines more than just your energy next day. A lack of sleep not only leaves you feeling sluggish but will lower your testosterone levels and production of growth hormones as well as increasing the production of the muscle damaging hormone cortisol. Also in terms of fat loss, good quality sleep = higher metabolic rate for those 7-8 hours and so = more weight loss! So get into bed and actually sleep tonight!
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