Sleep: Tips from Australian Institute of Sport

17 May 09, 12:00 a.m. | Comments (1)

Kinsman reinforces our key guideline to lock down a regular sleep rhythm with early to bed to grab your Deep sleep and avoiding sleep ins to align your circadian rhythm. The Institute adds:

1. The best time to go to sleep is when body temperature peaks which is early evening.

2. Exercise and fitness improve deep sleep 3 fold, increase growth hormone and feel younger.

3. Reinforces importance of regular and quiet evening routines.

4. Powernaps between high intensity exercise sessions also gives deep sleep and growth hormone.

5. Hot and cold showers before bedtime may help deep sleep.

6. Excessive REM sleep (last two thirds of night) is associated with depression and demotivation

7. Therefore avoid sleep-ins and long afternoon sleeps as they will make effort more difficult.

Comment: Makes sense. I am off to a sleep seminar this week and will report back.

By Sven Hansen in Sleep

1 Comments on: Sleep: Tips from Australian Institute of Sport

From:

Posted: 6 Jul 09, 6:34 p.m.

Upon first hearing these suggestions I wondered how I would make this happen - taking the lead in my household, all shows after 2030 are videoed for watching the following afternoon straight in from school while resting. Evenings are much more settled and we are going out for regular walks - sleep quality has improved as has communication in the evening - I feel more connected and relaxed at the end of the day so thankyou for sharing this with us.