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During heavy training, its normal to feel fatigue and soreness. That’s your muscles adapting to the workload. When we sleep we are allowing the body to recover, restoring energy-producing enzymes inside the muscles, replenishing functional protein, fat and carbohydrate stores, and regenerating the endocrine and immune systems. Recovery comes down to repairing, resting and refuelling - all while still allowing the body to adapt to the training workload and reap fitness gains.
Sleep Researchers from Stanford University offer the following tips for getting the most out of your sleep:
Make the bedroom dark, quiet and cool. Don’t take those post workout naps on the sofa in front of the TV.
Maintain a consistent schedule waking up and going to sleep at the same times, even at weekends.
Establish a pre-bed routine to wind down, such as stretching, reading or listening to music 30 mins before lights out.
Reduce hydration two hours before bed. And steer clear of caffeinated drinks and alcohol.