Sleep and Recovery
Tips to Get Optimal Sleep So You Get Up Feeling Rested
Protein
Protein is one of the 3 macronutrients we all need for growth of a muscle or better yet to lose weight. Protein has 4 calories per gram. So for example:
Salmon has 25 grams of protein per 4 oz, in weight.
To calculate the amount of calories that come from the salmon, you would multiply
25g x 4cal = 100 calories
So out of the amount of calories that salmon has, the 100 calories in that salmon is coming from protein.
Protein may be good before bed as it helps with keeping you full, but there is a amino acid that is essential that you get through diet. The amino acid is called tryptophan, and meat is high in this amino acid. One of the myths is that eating lots of meant, and thus tryptophan, before bed can make you sleepy. The reason being that tryptophan is converted into serotonin (serotonin is a neurotransmitter which basically sends messages between your nerve cells in your brain and throughout your body), and serotonin then converts into melatonin – melatonin causes sleepiness.
There is a ratio of branch chain amino acids to tryptophan, and it has been found that If you increase your tryptophan levels it may cause more sleepiness and increasing your branch chain amino acids it’ll cause more wakefulness.
The main takeaway is to not overconsume on protein before bed as it may alter your ability to get into deep sleep.
Harmful Habits
Limit caffeine for bed may be beneficial for you to adopt even if you are accustomed to caffeine before bed. I know several people who enjoy their coffee/caffeine before bed and claim it doesn’t affect their sleep, but it’s almost certain that they are just accustomed to it. Just like alcohol you build a tolerance for it.
Sleeping in a heated environment also may hinder your ability to get into deep sleep. I would look into a cooler environment, and having blankets to load so you can easily warm yourself versus having the temperature too high.
Blue light before bed is also may be harming you more than you think. Blue light is naturally occurring during the day time, but our computers and cell phones and using them right before bed can create a sense of artificial sunlight in our brains and causing us to have a more difficult time getting the REM sleep – rapid eye movement sleep, is a unique phase in which mammals experience random rapid movement of the eyes in the presence of dream vividly. Blue light also ties into using artificial light at night – I mean why do you need all this light during the day for example, at the office if you have the natural sunlight? The artificial light is causing more problems than you might think and may even be contributing to some people having migraines. Using the artificial light dimmed at night before bed is a little better than using those bright white lights.
It's best to keep your bedroom exactly what it’s meant for – sleep and intimacy with a partner. Your bedroom shouldn’t have a TV for you to drown your eyed in blue light before bed, nor upon awakening.
Pro tip: you can look into block out curtains or blinders that knock off the light completely in your room as your room should be dark to sleep.
Main Takeaways:
- Avoid big meals before with loads of protein, choose high fat and carb instead but also not too much fiber as that can lead to indigestion
- Avoid caffeine before bed
- If you are a average worker choose 8 hours of sleep at least, and competitive people into fitness choose 8-10 hours
- If you have issues getting into deep sleep you can look into getting some melatonin, and using 1-3 mg 30 minutes before bed time. You can get melatonin off of amazon
- If you have issues with relaxing before sleep try some:
o Epsom salt bath: the heated component of the bath into cooling can create a sense of relaxation
o L-theanine (non sedative kind)
o Valerian Root – may make you feel a little groggy the next day
o Lemon Balm – also may make you feel a little groggy the next day
When choosing the Valerian or Lemon Balm you can look into the tincture formula instead of the pill as the tincture may get absorbed faster than pils – may be that is why it’s more expensive ;)
- ZMA: is a supplement with zinc, magnesium, and vitamin B6. There is scientific evidence that supports low levels in these 3 vitamins can impair sleep quality
- If there is a loud noise in your home or neighborhood look into getting some ear plugs to tune out the noise or use a consistent sound such as a fan or relaxing music
- Last tip is to journal your thoughts before bed as it may help get rid of heavy thoughts
Stress can affect sleep and poor sleep can affect stress.
Be well,
Yelena
Some great tips to get to sleep here. I would like to add some Chamomile tea to the above list as i find that drinking this helps too:))