One Pound Workout

Effects of sleep deprivation:

- Decrease in muscle glycogen resynthesis

- Decrease in protein synthesis

- Increase in sensibility to illness and infection

- Alters memory and motor learning

Checklist to sleep better:

+ Keep a regular sleep schedule: Getting back in sync with your body’s natural sleep-wake cycle is one of the most important strategies for achieving good sleep. Set a regular bedtime and wake up at the same time every day. When possible, do your intense training sessions early in the day rather than in the evening to reduce sleep onset latency.

+ Create a relaxing bedtime routine: Turn off your television. Take a hot shower or leisurely warm bath before bedtime. Reserve your bed for sleeping..

+ Make your bedroom more sleep friendly: Keep noise down. Keep your room dark and cold. Make sure your bed is comfortable.

+ Eat and drink correctly: Stay away from large fatty meals at night. Cut down on caffeine. Avoid drinking too many liquids in the evening.