Are your poor sleep patterns affecting your workouts?

Are you usually tired to work out even though you think you slept enough? Do you have a hard time recovering from your workouts? If any of these are true then you may want to reconsider your bedtime.

A person's circadian rhythm is an internal biological clock that regulates a variety of biological processes according to an approx 24-hour period. Most of a person's body systems demonstrate circadian variations. The body systems with the most prominent circadian variations are the sleep-wake cycle, the temperature regulation system, and the endocrine system.
It's important to remember that no matter where you are in the world your circadian rhythms stay the same - that's why many times people who work shift work or who go to bed at very late hours have to deal with poor muscle recovery, prone to injury, lack of alertness or inability to concentrate and sometimes experience psychological issues.

Modern technology makes it hard sometimes for our bodies to wind down and get in sleep mode. When there was no electricity; lights, television, computers, etc? it was easy. Nowadays we can keep the lights on and watch tv or work until all hours of the night. Your circadian rhythm however, dictates when recovery occurs and if you miss those times your body could be truly losing out.

PHYSICAL REPAIR - Physical repair happens between the hours of 10pm and 2am

PSYCHOLOGICAL REPAIR - Psychological repair happens between the hours of 2am and 6am. You should aim to be sleeping by 10 - 10:30PM every night in order to function your best throughout the day and maintain health and vitality.


THINGS THAT MAY INHIBIT GOOD SLEEP

- Working late with bright lights - especially fluorescent
- Electromagnetic Frequency from TV's, Computers, cell phones, flickering lights etc?
- Working out late at night at a high intensity
- Caffeine drinks after 3PM
- Sugary deserts
- Alcohol (it may help get you to bed, but it may affect your quality of sleep)
- High levels of toxicity in your body from excess processed foods and foods containing trans fats

TIP - If you get up in the middle of the night don't turn on the light! - Your sleep centre will think that it's dawn and it will release 'wake hormones', such as cortisol and serotonin. The release of these wake hormones diminishes the melatonin ('sleep hormone') and makes it difficult to get back to sleep. Your body has gone into wake-up mode and this is why many people have trouble getting back to sleep.

THINGS THAT HELP YOU SLEEP WELL

- Keep your bedroom as dark as possible - including removing cell phones from the bedroom, covering your alarm clock light, unplugging your television - remember light stimulates cortisol, when the light hits your skin wake hormones will be released
- Have a warm bath
- Listen to relaxing music
- Meditate
- Perform deep diaphragmatic breathing

Source: How to Eat Move and be Healthy! Paul Chek, 2004