Take a nap!

Whether your goal is performance or fat loss, it is well known that nutrition and training are key. However ,sleep is often overlooked, yet it plays an equally important role. A good night's sleep is incredibly important for your health. It has been shown that those who get adequate sleep tend to eat fewer calories than those who don’t. Poor sleep affects hormones that regulate appetite. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite. Furthermore, a lack of sleep has also been shown to decrease your reaction times and increase an athletes risk of injury! Ways to improve sleep: Avoid blue light before bed - Blue light disrupts melatonin, the ‘sleep hormone’ . You can also download apps that switch off the blue light on your devices Carbs before bed - Research shows a high-carbohydrate meal 4 hours before bedtime reduces the time it takes to initially fall asleep after going to bed. Just make sure it fits into your calories for the day/week Avoid caffeine in the evening - Caffine is a stimulant! Try alternatives such decaf tea and decaf coffee if you’re craving a hot drink late at night Sleep schedule - Aim for the same bedtime and wake up time. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night

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