Recently I had an email discussion with one of my clients who said that she had not been at San Jose Adventure Boot Camp recently because life’s stresses and commitments were hindering her sleep and she just could not make it to the 5:30 AM camp. Now I have all kinds of sleep problems and can totally sympathize with this situation. So now we need to figure out how to get past it and get back to working out regularly!
First off let’s discuss the value of sleep itself! Many people get different amounts of sleep, and many say that they can function excellently on less. So what happens when we sleep? We dream, we snore, we toss and turn, we smack or nudge the person beside us, we perspire (come on, it happens), we drool, we look goofy….well yes to all of that, but the largest thing: We recover! We recover from the previous day’s strains including exercise. This is when we rebuild the damaged tissues and make them stronger after a great (or not so great) workout. This is when the body releases all the great hormones that allow us to reshape (or maintain) our Prime Physiques! Testosterone, progesterone, Growth Hormone, just to name a few, all come out at night and help create a better body (OK, they are there in the day too…but they work at night during rest).
You know those nights when you wake up and say: “WOW, I had such vivid dreams…all night long!”? Well those are the nights when you slept very deep and had lots of hormone activity. Those nights are great for your training program!
You know those nights when you slept real cruddy? Not a good rebuilding night.
So how can you help yourself to sleep better? How about checking on this stuff:
1. Have you ever waken up gasping for air? Let’s start here and get it out of the way…Go to a sleep professional, you probably have Sleep Apnea, like me! Now there may still be other problems, but we won’t move to them until we hit the largest sleep problem in existence.
2. Do you have a TV in the bedroom? The bedroom should be used for 2 things, and TV is not one of them. Get it out.
3. Do you watch TV up until you go to bed? Guess what…your mind continues to fire off thoughts to process the stuff you see on TV, so it really is not relaxing (like we all claim it does…yea, me too;-). Go read.
4. Meditation? Nah, it is not some crazy hippie thing…meditation helps to relax you and your mind.
5. Stop working a certain amount of time before you go to bed. Time to unwind! I set a 7 PM rule for no more business (and sometimes I even stick to it). What time is right for you??? You decide. This is one hour before I start getting ready for bed and 1-2 hours before I want to be asleep (come on, I have Boot Camp at 5:30 AM…I don’t just have to be there, I have to lead a group of 50+/- at that time. I need the sleep!). Is that the best plan for you? Heck, I don’t know your body…you need to set your own rules, and follow them!
6. Chill the family out! There is a time to do your best to shut everyone else up and quit the stress of the day. Tough? Yea! Needed? Yea! Do your best, but let them know that you need to come down from the day so that you can help them out at the best of your ability level the following day.
7. Dump the BOOZE! Alcohol messes up your sleep. Period.
8. Get a better bed.
9. Get a better sleeping partner (HA;-)
OK, so let’s say that you actually followed all that stuff and still have problems…may want to go to that sleep doctor anyway. If they want you on heavy drugs, you may want to try some other alternatives first. Here are a few of my secrets (OK, they are not secrets, but maybe you don’t know them):
1. Wake up in the night and can’t get back to sleep? Might try an aspirin and a glass of water. Aspirin thins the blood and can relax you enough to get you sleeping again.
2. Magnesium - this mineral supplement helps to relax the muscles and can greatly aide sleep. I’ve used this for years! It can even help you to take a nap during the day and relax. Add it to potassium and it helps alleviate muscle cramps.
3. Valerian Root - This stuff can give you the BIG KO! (Knock Out) - Available in capsule AND sub-lingual.
4. Melatonin - Need this in your body to sleep…period. Might want to add more. Some experience a ‘Melatonin Hangover’ but I have never experienced it. Also available in sub-lingual, which hits faster. Doses can vary, but start low. Remember to always do the smallest amount necessary to elicit the desired response…eventually it may take more, so why start there???
5. Check with the doctor about non addictive prescription sleep aides. There are a few that are not too bad. Certain ones are WAY powerful…and if you need them, you should ABSOLUTELY try the first set of items I listed and then go to the second BEFORE heading there. This is last resort, and if you go there you should work to be away from that crap as soon as possible. (This is my opinion, you need to consult your doctor…BUT come on, NEEDING drugs to SLEEP just does not sound right. That is common and simple intelligence).
I truly hope that this information, coming from personal experience, helps you if you suffer from this problem…not sleeping really sucks! BTW, exercise helps with sleep too;-) So….
Now Go Workout!
Brett A. Riesenhuber
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