The Bull stops here

Suffering from sleeping problems is something we all experience at one point in our life.

One of the main factors is stress/worry; when laying in bed the mind starts to wonder and thinks about your troubles and woes.

The following day the when the body is tired we tend to crave rubbish, fatty, carbohydrate foods which it is also bad for the diet. Although it is recommended to get 8 hours of sleep a night we all differ greatly so listen to your body, it tells you how much sleep you need or don't need.

The other problem lack of sleep can cause is your sports performance; lack of sleep can you leave you feeling lethargic, lack of concentration and weaker in the gym. We can not emphasise enough how important sleep is to help with your training and strength. From our own experiences the ShapeNoBull team know if they experience a disturbed sleep lifting weights feel much heavier.

You need to adapt your day to suit your tiredness after a bad night’s sleep.

If it’s possible have a lie in, or avoid trying or train later in the day or not at all because your immune system will probably more prone to picking up an illness.

Put extra carbohydrates in your body, but make it clean to keep energy levels high and to prevent an illness or strains.  

If you are a competing athlete is it vital you get the rest your body requires so it can recover and you can start your training again without any obstacles in your way.    

There are many reasons why sleep can be disrupted: unable to 'switch off', worry, noise, temperature, illness, depression, diet, anxiety, caffeine, alcohol....... the list goes on.

There are times when we can all have a bad nights sleep and some days we can wake feeling more exhausted than re-energised.

Good Foods/Drinks:

• Bananas
• Eggs
• Milk  

   

Bad Foods/Drinks:

• Caffeine
• Alcohol
• Chocolate 

   

Supplements:

• Vitamin B Complex
• 5 HTP 
• Melatonin –no longer available in the UK, except on precription. It may get stopped by customs if you are ordering with a company outside the UK.

Alternative Remedies:

Lavender - put it on your pillow or inhale before going to bed, works for some of the ladies.

Valerian - herbal relaxant.   

How to help yourself:

1. Don't eat too late at night and heavy foods, this can disturb your sleep because you feel too full and uncomfortable and does not help the digestive system.
2. Take naps.
3. Trying doing a crossword/puzzle before bed as really helps to make you sleepy.

ShapeNoBull Overview

Getting a good night’s sleep is so important to help you function properly and generally make you feel more alert during the day.

Bibliography

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Last Updated: 6^th July 2010.