Sleep- An resting angle for sportsperson
The good amount of workout should always come with the good amount of rest. The sleeping cycle must be normal in order to recover the body from workout it had whole day. A sportsperson has his real connection with his or her sleep. Sleep has a real connection with our body. It helps regulating its functions with the help of hormones, and to regulate their production, it requires appropriate nutrients with appropriate quantity.
Circadian rhythm- our circadian Rhythm is basically a 24-hour internal clock that is running in the background of our brain and cycles between sleepiness and alertness at regular intervals. .It's also known as our sleep/wake cycle. Circadian rhythms are linked to our body's internal clock and our sleep/wake cycle. Circadian rhythms are important in determining our natural sleeping and feeding pattern. Brain wave activity, hormone production, cell regeneration, and other important biological processes are determined by this cycle.
Tryptophan-rich foods- tryptophan is an amino acid. It along with other benefits, also helps promoting the production of melatonin. Dairy products, banana, nuts and seeds, honey and eggs are helpful sources.
Magnesium helps to lower the cortisol production that generates inflammation in body. Foods like whole grains, dark leafy vegetables, nuts and seeds and fish are some magnesium-rich sources.
Melatonin is the hormone which induces sleep. Cherries and pineapple are sources that helps in production of melatonin. After evening, during dinner, eating light yet good glycemic index containing foods like cereals (roti, bhakri, rice) are always beneficial if taken in right amount.
When it comes to the resting to your body, it’s always good to have calming choices. Simply, avoiding those foods which are irritating before sleep are- alcohol, caffeine, smoking, spicy, free-fatty or fatty meals.
While the specific foods are in a plate, it must be important to have a bite on portion size also. Eating too heavy meals or too much in quantity will impair the sleeping cycle as it will be creating digestive problems. Night is always for light meals, you must remember.
To further clear pathway for sleepy hormones to work, antioxidants-rich (like vitamin C, E) fruits, oranges, kiwi, in the evening meals are good for anti-inflammatory purpose after workout or day full of stress to your body.
Late night water or fluid intake can impair the rest by inducing urge to rush for toilet and so, covering your intake 2 hours before sleep is good for the process.
So to conclude, the sleep is an important aspect in recovering the body from all the stress it had in a day and to sleep soundly, the wise choice of food really makes the difference.