Ride for Sight Digimag Ride for Sight Digimag | Page 13

“Adequate sleep, both in terms of quality
and duration, is crucial for optimal health,
recovery and performance”
faced with work commitments. It is therefore
preferable that you try to limit the number of
consecutive days during which you work late. It
may also be worth trying to go to bed earlier at
night and waking up a bit earlier in the morning
to finish off your work. This will help you get
closer to eight hours of sleep, and should
mean you start to wake up feeling rested and
rejuvenated again.
If you can’t get at least 7-8 hours of sleep a
night, try catching a 20-minute nap over your
lunch break to revitalise your body and mind.
You may also want to reduce the volume
and/or intensity of your workout on and after
highly stressful days or following nights of
poor sleep. Lighter exercise loads will reduce
the cumulative stress on your body, and can
actually help to improve sleep quality.
It is also worth trying to naturally increase your
melatonin levels, as this hormone regulates
your circadian rhythm and, therefore, governs
your wake-sleep cycle. Melatonin is produced
when you are exposed to darkness and it is the
production of this hormone that sends you to
sleep. That’s why it’s important that you go to
sleep in a dark room that has no artificial light.
It’s also a good idea to turn off all electronic
equipment at least 30 minutes before bed time.
Another way to increase melatonin output
at night is to expose yourself to intense
light during the day. Exposure to the sun’s
UV rays causes body temperature to rise
INSPIRATION
and suppresses melatonin production
during the day, which makes you feel
more awake. It also causes your body
temperature to drop more efficiently at
night, increasing melatonin levels.
A few other helpful tips to ensure good
sleeping patterns include keeping your
bedroom at a cool temperature (not
cold) to help your body temperature
drop to levels that induce sleep.
Developing a routine each night before bed
and going to sleep at the same time (or as
close to it as possible) will also help to prepare
your mind and body for sleep. Also, avoid
training late in the afternoon or early evening,
as your increased heart rate and elevated
body temperature will hamper your ability to
fall asleep quickly. It is also recommended that
you avoid alcohol and stimulants like caffeine
before bed.
Supplement your approach
There are also numerous natural substances
touted for their ability to induce and aid restful
sleep. The most beneficial natural remedies
for sleep deprivation include chamomile tea,
valerian root and kava, as these substances
have been used for centuries as calming
remedies.
In terms of supplements, melatonin, 5-HTP,
GABA and B vitamin supplements can help
you fall asleep faster, and help to keep you
asleep throughout the night. Melatonin is the
supplemental
form of the hormone
used to regulate your
circadian rhythm, while
5-HTP is a melatonin
precursor, which helps
your body produce
more of the hormone
naturally.
GABA is a neuro-
inhibitory transmitter
that technically
‘shuts off’ brain
activity, helping to
calm you before
bed and promote
resultful sleep.
Lastly, B vitamins
help your body
convert the amino
acid tryptophan
into niacin and
serotonin, which
regulate sleep and
increase deep
REM sleep.
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