Workout Tips

6 Sleep Tips For Weightlifters

Sleep is essential for muscle repair and mass gain. Try these 6 sleep tips for bodybuilders to get a better night's rest.

#4. Regulate Caffeine Intake

Caffeine does numerous beneficial things for you, including giving your metabolic rate a boost and improving alertness and energy. But if you’re consuming it too late in evening and you feel jittery when it’s time for bed, cut out the caffeine about mid-afternoon.

#5. Choose The Right Sleep Meds

Ambien, Lunesta, and other doctor-prescribed remedies are highly effective sleep inducers, but they can also be habit-forming. Unisom and other OTC meds containing the sedating antihistamine doxylamine can help in the short-term, but can also cause you to feel groggy when you wake up. Taking 0.3-1 mg of melatonin 60 to 90 minutes before bed can help induce sleep if the conditions are optimal — meaning, the room is dark and quiet; don’t expect to take it and have it knock you like something that’s prescription strength. Another option: Suntheanine. “[Suntheanine] is an amino acid that’ll help you sleep but won’t cause you to feel drowsy,” Stoler advises. “You’ll feel alert, but relaxed.”

#6. Get Out of Bed

If you’re tossing and turning, get out of bed for a bit. It sounds counterintuitive, but all the pressure and concentration you’re exerting trying to drift off may actually be keeping you awake.

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