Wheels Asia - - Tiesj benoot // q&a -

Get bet­ter quality shut-eye, and you’ll re­cover faster

Stop Rid­ing

We don’t re­ally mean that, of course, but try to leave a de­cent amount of time be­tween fin­ish­ing your train­ing and hit­ting the hay. Ex­er­cise raises the body’s tem­per­a­ture, which lessens the amount of sleepin­duc­ing mela­tonin it pro­duces. Four hours is said to be op­ti­mal, but busy lives mean even­ing train­ing is a sta­ple for many of us, so aim for a cou­ple at least. Over­train­ing can have a sim­i­lar and longer-last­ing ef­fect, so build re­cov­ery into your plan.

Avoid Stim­u­lants

It hardly comes as a sur­prise that tak­ing caf­feine close to bed­time can dis­rupt sleep, but the drug ac­tu­ally stays in the body for eight-to-10 hours af­ter in­ges­tion, so even an af­ter­noon cof­fee can have an im­pact on your night’s sleep. Go­ing with­out an af­ter­noon cuppa sounds a bit ex­treme, but def­i­nitely mod­er­ate your in­take. Other stim­u­lants to avoid be­fore bed­time in­clude the light from TV and smart­phone screens and booze, which may make you drowsy ini­tially but pre­vents you get­ting deep, restorative sleep later on.

Track Your­self

A sleep-track­ing app for your smart­phone, such as Sleep­bot, will help you keep on top of your sleep by mon­i­tor­ing your move­ments and noises dur­ing the night. You should then be­gin to learn the pat­terns of what brings you a good night’s sleep and what doesn’t, and find out how much sleep deficit you’re in. The app also fea­tures a smart alarm that wakes you grad­u­ally when you are in a light sleep phase, which should mean you wake up in a more rested state.

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