We all love to get a good night’s sleep but getting enough of it is especially important for athletes and those who regularly exercise as it is a vital step in aiding muscle recovery and growth. This is because the growth hormones that are released as you sleep aid cell reproduction, cell regeneration, and regulation of the metabolism which all work to repair you as you sleep. See why it’s so important?
Luckily, there are plenty of ways to minimize your chances of getting post-workout insomnia.
- Limit caffeine consumption to before workouts only.
- Avoid working out in the three hours before you go to bed.
- Stay hydrated and drink plenty of water before, during, and after your workout.
- Have a warm bath or shower before bedtime to relax your mind and muscles.
- Sleep in temperatures of no more than 18°C.
- Limit your use of tablets, laptops, and phones before you go to bed to avoid the lights inhibiting melatonin production.
- Wake up at the same time every day, even on the weekends.
- Sleep for 8-10 hours to get the maximum recovery time that your body needs.
- Sleep for longer if you have done more exercise than usual.
Sticking to these rules should help you to get the sleep that your body needs after a workout. Sleep is the time that your body uses to repair the microscopic tears that happen to your muscles during exercise. It is during sleep that the body can synthesize proteins faster than it takes to break them down to build muscles. This process is known as hypertrophy.
If you find that you are still suffering from post workout insomnia, make sure that you are getting the most out of your sleep by using a sleep monitoring system. This will allow you to see data on your heart rate, respiratory rate, sleep trends, and motion during the night so that you can make adjustments to your sleep habits to maximize your recovery time.
If you would like to find out more about how a REM-Fit Mattress, REM-Fit Sleep Monitoring technology or Zeeq Smart Pillows can help you to get a better night’s rest, please get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via sales@rem-fit.co.uk.
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