12:50 AM
Discover 10 science-backed sleep aids to improve performance >>
First, I'd like to point out, this is probably not a real question, at least for most people on most days. The reality is, most people do, in fact, have time for the recommended seven to eight hours of sleep every night plus enough time for a 30 to 60 minute workout on most days. (If you don't, it might be time to read this article.) But just for argument's sake, I posed the question to Dr. Robert S. Rosenberg, Board Certified Sleep Medicine Specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day.
Can you guess his response?
While it might come as a surprise, the sleep doctor recommends prioritizing... sleep! And I have to say, the fitness expert in me agrees with Dr. Rosenberg's assessment:
"I would have to say sleep first. Lack of exercise can certainly result in obesity and cardiovascular disease; however, chronic sleep deprivation can lead to myriad problems such as heart disease, cerebrovascular disease, obesity and diabetes. When we get insufficient sleep, our body releases inflammatory mediators such as CRP (c reactive protein), as well as excessive cortisol and adrenaline. We need sleep to clean out the toxins that build up in our brains during the day, such as beta amyloid and TAU protein, the building blocks of Alzheimer's disease."
Don't get me wrong - it's important to exercise regularly to live a long and healthy life, but on those days you can barely hold your eyes open, you shouldn't feel guilty about skipping the gym and hitting the hay. Sleep can, in fact, be one of the best workouts you give your body, enabling it to rest and recover enough to hit the gym better and stronger the next day.
If you want to make your sleep routine even stronger, follow these suggestions from the good doctor:
1. Avoid Blue Light from Electronics
"Electronics that emit blue light, such as computers, cell phones, iPads and televisions are major problems. People don't realize that the blue light shuts down the production of the hormone melatonin."
Melatonin is a hormone naturally produced by the body that typically begins to rise in mid- to late-afternoon to help encourage sleep. Blue light-emitting electronics that shut down the production of melatonin basically shut down this natural sleep aid. By putting away the gizmos and picking up a book a couple hours before bed, you can naturally increase your body's ability to sleep soundly.
Check out these blue light-blocking glasses >>
2. Eat Healthfully, Especially Before Bed
"People need to realize that eating foods with a high glycemic index sets off a roller coaster reaction of excessive insulin production followed by cortisol and adrenaline to counteract the low blood sugar. When your stress system is activated at night, it makes it almost impossible to fall or stay asleep."
In other words, avoid caffeine, alcohol and high-sugar, high-carbohydrate foods in the hours before bed. While alcohol and comfort foods may help induce sleep, their metabolism induces the stress response which could make you wake up - and remain wakeful - during the wee hours of the night.
This food can actually help you sleep >>
3. Consider a High-Quality Mattress
"Several good studies have shown that sleep number beds and memory foam improve sleep quality versus the old box spring."
Good beds are often expensive, but when we're talking about health... particularly about how you feel every single day - your energy level, your ability to take on the tasks you want to accomplish effectively - a high-quality mattress is worth the expense. This is particularly true if you're an active individual. Sleep is when your body rests, recovers and recuperates. It's when your muscles rebuild and repair. It's when your brain and body assimilate the information you've fed to them all day, creating new neural pathways and connections.
In fact, in a study conducted by the Stanford Sleep Disorders Clinic and Research Laboratory, the Stanford basketball team's skills were put to the test based on extended sleep patterns. After a period of normal sleep, the players went through a multi-week sleep extension period. At the end of the sleep extension period, shooting accuracy and sprint times improved significantly, as did overall feelings of mental and physical well-being.
Given the research in this area, it comes as no surprise that some mattress companies are targeting the fitness and sports markets to enhance sleep quality for the specific purpose of improving athletic performance. Essentia, for example, created a custom ProCor bed using a proprietary process called Essentia ID to develop mattresses specifically for the individual purchasing the bed. They frequently work with athletes and teams to offer custom recuperation for athletes during sleep.
Granted, mot everyone can afford a custom mattress (ProCor beds range in price from $5,000 to almost $10,000, depending on size), but even a high-quality pillow can help. Consider the Essentia Wholebody Pillow with natural memory foam if you need a nightly whole-body hug ($489), or a Performance Pillow from Bedgear ($72 to $180, depending on pillow). Bedgear's pillows are specifically designed for body types and sleeping styles, and feature high-tech components that increase airflow in and around the pillow to help regulate body temperature and wick away moisture to improve nightly sleep.
4. Apply Lavender Essential Oil
"Lavender oils have actually been studied in an ICU setting and in nursing homes and have proven to be effective in increasing sleep."
All it takes is a few drops of essential oil to make a difference.
Learn how to apply lavender essential oil >>
5. Consider Supplements With Caution
"Be cautious with supplements, as few good studies have been done. However, a recent study in the UK did demonstrate increased sleep in children who were given omega-3 fish oil. Also, melatonin has been found to help induce sleep in older patients and patients on beta-blocker drugs, which tend to inhibit the natural production of the hormone."
If you do decide to turn to supplements to enhance your sleep, research them thoroughly and make sure there have been third-party studies done to support the supplement's claims.
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