Ramadan Day 9 #Sleep
Let’s keep up with our Ramadan Series #Sleep .
The subject today Sleep, for me is the most important factor of a good and satisfactory ( Body Composition wise) or a bad experience and regretful Ramadan ( Again I am talking about your Body Shape).
Your Sleep Patterns play a huge role in your Hormones, and you probably already know that or at least noticed your performance going down when you don’t have a good night of sleep. I won’t extend this subject talking about something that is almost impossible to avoid during Ramadan, due the Religion responsibilities and the usual gatherings . But if you want know more about, you can check my previous articles about it: Get Healthier and Leaner by Sleeping Better and Sleeping with the Enemy.
So what we are facing during Ramadan, we can qualify as Sleep deprivation.
What is This?
Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.
* Studies shown that someone with Sleep Deprivation tend to eat around 300 extra calories a day. Imagine this for 30 days ; make the Math? 9.000 extra calories from unhealthy choices.
Tips do Help you to deal with it:
1- Keep Yourself Active; Choose something that you enjoy to do, it will keep you moving, plus it’s a natural way to respond the short sleep.
2- Don’t Drink Coffee; Keep the use of it only for times you need a peak of Performance, I like Coffee as Pre Workout , it will raise your Cortisol Level and help you to overcome your routine.
3- Boost Magnesium; This bad boy will help you out , you can add some Magnesium in your diet or as Supplement . Magnesium Glycinate will make the Job.
4- Vitamin D3; Short Sleep effects your Brain, when your brain isn’t working well a good way to rebalance is adding D3 on it.
5- Don’t Go Beast Mood; Your Brain is Foggy , your body isn’t recovering as usual, probably is not the best time to show off in the Gym. Reduce Sets, Increase Rest Periods, Choose alternative exercises.
6- Carbohydrates; Choose Carbs as last meal, of course i am talking about Smart Choices ( Sweet Potato, Brown Rice, Gluten Free Oatmeal) it will release Serotonin ; and lead you to relax and feel sleepy. Cortisol Levels goes down .
7- Darkness; Yes darkness is the light at the end of the tunnel, Switch off Electronics, Blackout Curtains, Eye Mask. Even sleeping your Brain still working and any light can disturb a good quality of Sleep.
8- Cool Down; Cooler Temperature helps you to sleep, as Warmer keep you awake, use the right Temperature on the right time. Switch Off the AC when isn’t necessary.
9- Avoid Blue Lights; Lights from your Computer and CellPhones decreases Melatonin Production ( Sleep Hormone), Install f.lux on your devices , it will automatically DIM your screen after sunset.
10- Food; by adding some of this examples, it will help to decrease your Cortisol and get a better Night of Sleep: Kale,Avocado, Lentils, Wild Salmon, Brazil Nuts, Flaxseeds, Dark Chocolate.
11- Go to bed; Go to bed between 9:30 to 11 Pm everyday. At the end of the day nothing beats the Simple work of going to bed, even during Ramadan, try to adjust your time. You will thank me later.
Thanks for your time, and now go to Bed.
See you on the next article.