Diet & Training

I am following a strict diet, training and supplementation regime but I'm still not seeing the results!

Does this sound familiar?

Recovery is often the most overlooked factor in our health and fitness journey but is by far one of the most important.

You may be stretching post workout, warming up and cooling down, taking rest days, supplementing with BCAAs and protein, but what about sleep?

So why is sleep so important?

Studies have shown that increased quality and duration of sleep can support physical performance and mental wellbeing, making it an important aspect of recovery.

Sleep for muscle recovery

During our deepest sleep cycles, the body is engaged in a range of recovery processes. Poor sleeping patterns may impact recovery as part of a training routine.

Sleep and general health

Getting less than 6 hours of sleep at night has been associated with a range of changes in the body that may make it more difficult to maintain a balanced lifestyle and consistent training routine.

Brain function

Sleep deprivation can have a significant impact on mental function. It can affect motivation, energy levels and decision making, which may lead to poor food choices and reduced training consistency.

Sleep and appetite

Poor sleep has been associated with changes in appetite signals that can make it harder to manage food intake and stay consistent with your nutrition plan.

Sleep and stress

Lack of sleep can place stress on the body. This has been associated with changes in energy, recovery and general wellbeing over time.

Sleep deprivation is becoming more and more common and can be caused by a number of different things.

Excessive stimulant use - Research suggests that 400mg per day or less is an acceptable daily caffeine intake. The time of day caffeine is consumed is also important when it comes to sleep quality. It is recommended to limit caffeine consumption after noon.

Work/study commitments - Students facing study deadlines and shift workers often experience poor and inconsistent sleeping patterns.

Difficulty sleeping - Becoming more and more common, difficulty sleeping can be a result of many different factors including lifestyle habits, overuse of stimulants and environmental factors such as a noisy neighbourhood or an irregular schedule.

So how can you support better sleep? Here are a few suggestions:

1. Come up with an evening routine leading up to bed time and keep it consistent.

2. Limit screen time in the evening, eliminating it completely at least 1 hour before bed.

3. Invest in an actual alarm clock. This will allow you to put your mobile device away before bed.

4. Try to cease consumption of caffeine after noon.

5. Some people find it hard to settle before sleep if they exercise later in the evening. Getting to sleep at a decent hour and having enough rest will allow you to rise earlier in the morning. Try exercising in the morning and see if this works for you.

6. Take 1 scoop of Emrald Labs Sleep Aid 30 minutes before bed, containing a blend of Magnesium, Zinc and GABA, commonly used as part of a nightly recovery routine. Always read the label and follow the directions for use.