The recovery tool you aren't focusing on
by COACH MOEY
Limp in Leap out Physiotherapy & Wellness in Belfield provides servicing to many near by Inner West suburbs including Belmore, Strathfield and Croydon park. See our weekly blog below if you are interested in new research, facts, general information or ideas.
Sleep Better, Recover QUICKER and Stay strong!
How often do you come into the gym or your office and dread you even woke up that morning because of the silent killer - chronic fatigue. This is becoming a massive issue in today’s upbeat and high paced society.
The first thing we reach for is the biggest and strongest coffee our money can buy to ramp us up OR taking the newest and “greatest” stress + fatigue management supplement our B/S market has to offer.
Let's start with something that costs us nothing at all and may fix our issue here. SLEEP! No matter what you want to achieve, both in the gym and out SLEEP must be prioritised.
If you want to perform better you MUST sleep better
No matter how dialled in your nutrition and training program is, you can’t out train or out eat a poor sleep cycle. The constant physical and emotional stress on top of other stressors from nutrition (if in a deficit) or training will place quite an extensive strain on the Central Nervous System (CNS).
What are the stages of sleep?
Usually the Average Joe sleeps in 90min cycles which equates to 5 sleep stages.
Stage 1: This stage is considered light sleep were we drift in and out of sleep and can be awakened fairly easily. During this stage our eyes begin to move slowly, and muscle activity slows down. You may even begin to experience muscle contractions called hypnic myoclonia.
Stage 2: We now enter the stage were our eye movements stop and brain waves become slower.
Stage 3: Now brain waves called delta waves begin to appear – with faster and smaller waves.
Stage 4: During Stage 4 it becomes challenging to wake up your partner next to you snoring. Along with that comes bedwetting, nightmares and even the occasional sleep walk stroll.
Stage 5: Introducing REM Sleep. The final stage of sleep were the eyes and rapidly moving in all directions depending on what you are dreaming about. The eyes may be moving, but the rest of the body excluding involuntary muscles like the heart, lunges and diaphragm are practically paralysed. This is why you find it near impossible to run in your dreams.
My TOP 5 BIOHACKS for a better night sleep are:
#1 – Start you day with a Morning routine, Meditation and Success planning.
I have found over the coming years, especially when spending most of 2018 in Iraq on Operations I had a routine every morning. I would get up prior to sunrise and feel like I have ticked so many boxes off prior to anyone being awake.
#2 – Get some Red light from the SUNRISE
Takes me to my next point. The sunrise is vital for our body as it creates biochemical effect which increases our mitochondrial function. This results in improvement of ATP production. ATP (adenosine triphosphate) is the energy source for every cell in our body. So, more cellular energy the better our body functions as a whole.
#3 – Continuing on with the sun. GET MORE SUNLIGHT! Simply, get outside more. If you have an office job, eat lunch outdoors. Go for a 10min BRISK walk after lunch. We all know about Vitamin D, but with exposure to daylight we produce serotonin commonly associated with positive mood, serotonin then converts to melatonin after sunset.
#4 – This is a no brainer. Get active. Some studies show that morning activity improved time to fall asleep, more significantly AEROBIC training. Strength training was found to decrease wakefulness and led to better sleep quality due to REM time. So, whether it’s a jog or ride in the AM or Squats and Deads in the PM – don’t stop. You will sleep better form this.
#5 – Magnesium supplementation. This is something I have become a bit biased with. I have come across numerous studies and articles about the best time to have magnesium. I believe 30min prior to bed is the best time. It’s one of the worlds if not #1 in the world when it comes to MINERAL deficiency. If supplementation isn’t your thing I have a list of foods which are Rich in Magnesium:
This is how my usual day looks like:
5:30am – Wake up Without snoozing. Depending on the season (cold shower) otherwise get ready without any blue light.
5:35am – Earphones in, out the door I go for a 20min walk while listening to an educational podcast. This may be about fitness, mindset or anything I am interested in.
5:55am – Come back, cook breakfast for the day. I also journal and give gratitude to 5 things I am grateful for.
6:20am – I am ready for work. Leave the door knowing I have already accomplished tasks before the sun has risen.
8:00am – Eat breakfast
10:30am – I’ll say it first, I am privileged to enjoy my morning coffee at this time in the sun for approx. 30min of direct sunlight.
11am – Training session
12:30pm – Eat lunch outdoors in the sun (if weather permits)
1:30pm – Afternoon brisk walk to help digestion of lunch
2-6:30pm: Continue working.
7pm – Cook dinner and enjoy it with minimal phone time.
8pm – Showered, phone is used at a very bare minimal.
9pm – In bed, reading and almost heading into sleep mode.
9:30pm - Goodnight to the world! Breathing techniques and its lights out.
COACH MOEY – Frontline Fitness
This information can be used to gain a better understanding of sleep requirements. To find out more about this blog, book in for a consultation you can contact us via our Limp in Leap out Physiotherapy & Wellness contact us page, or book online here.