SLEEP

Sleep is a necessary, essential aspect of the recovery process in

repairing and revitalising the body. Everyone has different needs and
lifestyles, however, a minimum of 7 hours sleep is recommended.

Alongside duration, quality of sleep is an important factor, namely;

- falling asleep within 30 minutes of trying
- not waking up more than once during the night
- falling asleep within 20 minutes if you do wake up

From a nutritional perspective, it is more relevant to remove foods

from the diet rather than looking for a miracle food substance to help
Alcohol enhance sleep A diet high in protein increases
Diets high in fat
No caffeine reduces sleep can decrease production of melatonin (sleep hormone),
after 5pm quality (↓REM) total sleep time may decrease the time taken to fall asleep

(Pumpkin Seeds)
(Turkey Meat)

Individual
Your internal body clock
(circadian rhythm) which is
typically regulated by exposure
to sunlight in the morning.
Similar waking and sleep times
help to stabilize your internal
clock to enhance recovery and
increase energy provision for
performance.
Try not to deviate more than 1
hour from these times on
weekends
Environmental
• Dark Room (eye mask)
• Quiet (ear plugs)
• Dimly lit surroundings up to
2 hours prior to bed
• Temperature slightly cooler
(18-19°C)
• Restrict electronic devices
(‘Night Shift’ on iPhone)
• 30-60 minutes of relaxing/
winding down
• Warm shower before lights
out