Want to get faster? Sleep slow. Slow-wave sleep (SWS)the deepest, most restorative stage of sleepcan help you recover from heavy training and races.
Experts now say what and when you eat affects how much slow-wave sleep you get and how well your sleep recharges and restores your body and mind. Along with good sleep hygienelike sticking to a regular sleep schedule, powering down electronics in the last hour before bed, and keeping your sleep environment dark and quietfocusing on what you eat (and when) may help boost the quality of your deep slumber.
Sleep quality is improved if you shift your carbohydrate intake to the morning, which helps avoid a blood sugar crash right before bed and keeps blood sugar more stable overnight, says Jose Colon, M.D., MPH, a sleep disorders and lifestyle medicine specialist (and avid runner). You may also want to avoid eating in the last hour or two before bed since digestion draws blood and warmth to the core, disrupting the natural progression into deep sleep. If you need a pre-bed snack, choose something light, and with a lower glycemic indexfoods with a high glycemic index reduce slow-wave sleep, possibly because they promote inflammationsuch as a cup of veggie-rich soup or a small amount of hummus, no less than an hour before hitting the sheets.
Multiple studies show caffeine results in shorter sleep times and less slow-wave sleep. The compound stays in the system for 8 to 10 hours, so steer clear of the pick-me-up, including caffeinated gels and sports drinks, after 12pm.
Just one or two drinks daily can throw off your sleep stages, resulting in sleep thats less restorative. While alcohol makes you feel drowsy, it doesnt allow you to stay in the deeper stages of sleep and may wake you up in the wee hours once its effects wear off.
A balanced, brightly hued diet rich in phytonutrients that reduce oxidative stress can promote better-quality sleep, says Colon. Aim for 6 to 8 servings a day of colorful produce such as spinach, sweet potatoes, dark berries, plums, and squash.
Intermittent fasting may improve sleep quality, according to some studies, because digestion, particularly breaking down heavy, high-glycemic-index meals, seems to hamper sleep quality. So limiting the hours your body breaks down food could help you sleep better. Other studies show that low-carb and ketogenic diets similarly boost sleep quality and support slow-wave sleep; scientists believe the higher quantities of healthy fats in these diets may be responsible.
The following nutrients may increase the depth and quality of your sleep and boost slow-wave sleep to help restore and recharge your body and mind. As always, talk to your doc before trying any new supplement.
An anxiety-reducing amino acid found in tea. Paired with gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system, it can boost slow-wave sleep by 20 percent.
Research links the mineral to longer, better-quality sleep and enhanced athletic performance and recovery. Whole grains, milk, oysters, and red meat are good food sources, or pop a daily multi.
Vitamin D isnt actually a vitaminits a hormone that can increase the amount of melatonin (the hormone that regulates the sleep-wake cycle) your body creates. Low levels of vitamin D are linked to insomnia and fragmented, poor-quality sleep. Natural sunlight exposure helps the body make vitamin D (and catching rays in the morning may help sync your circadian rhythm so youll fall asleep easier at bedtime, too). When sunlight is scarce, find vitamin D in fatty fish, fortified foods, cheese, and egg yolks, or a supplement.
Taurine, which is found in meat, shellfish, and dairy (in lower amounts), promotes deep sleep by helping the brain process GABA. Get it from food or take a supplement hour before bed. Carnitine, an amino acid found mainly in animal products, can improve sleep quality, mood, and performance. Consider takign a supplement if you follow a vegan or vegetarian diet. The naturally occurring amino acid 5-HTP promotes healthy levels of serotonin, which increases sleep pressure, the biological drive to fall into a deep, restful sleep at bedtime. To avoid a potentially dangerous overbalance of serotonin, avoid taking 5-HTP with antidepressants.
This phospholipid improves sleep by reducing cortisol (the stress hormone, which builds up during intense exercise) and regulating circadian rhythms, especially when paired with omega-3 fatty acids DHA and EPA. Youll find phosphatidylserine in foods such as soy, fatty fish, and liver, but its difficult to get enough of these nutrients through food alone, so consider a supplement.
The mineral is essential to high quality, restorative sleep; deficiency can cause restless legs syndrome and fatigue. Add iron-rich foods like red meat, beans and lentils, tofu, spinach, and cashews to your plate, or take a daily supplement.
Found in dark chocolate, avocados, nuts, seeds and whole grains, the mineral calms the body and mind to prepare for sleep. Get it through your diet or take a magnesium glycinate supplement one hour before bed. Be careful if you get your magnesium through chocolate, however: Chocolate also contains caffeine.
Research shows it can significantly increase slow-wave sleep by increasing the activity of GABA receptors.
Sources:Jose Colon, M.D., MPH, sleep disorders and lifestyle medicine specialist; Michael Breus, Ph.D., sleep specialist; Amy Archer RDN, integrative nutritionist; Angela Foster, nutritionist and performance coach; Carissa Alinat, Ph.D., APRN, hormone therapy specialist; Jason Koop, performance coach.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Read the original here:
6 Nutrition Tips to Help You Sleep Better and Run Faster - runnersworld.com
- Yes, Mr Cummings, energy efficiency is boring if you have a one inch deep mind - The Fifth Estate - July 7th, 2020
- Breaking News - Documentary "Stockton on My Mind" Debuts July 28 on HBO - The Futon Critic - July 7th, 2020
- The Importance and the Consequences of Writing a Will - The Wire - July 7th, 2020
- Deep cultural shifts required: open letter from 500 legal women calls for reform of way judges are appointed and disciplined - UNSW Newsroom - July 7th, 2020
- Married to the Military: Dont neglect your mental health - The Fayetteville Observer - July 7th, 2020
- Suddenly, The Investment Market Comes Out Of The Deep Freeze - Bisnow - July 7th, 2020
- In Conversation: Thandie Newton - Vulture - July 7th, 2020
- Backstory: Emergency by Any Other Name Cuts as Deep - The Wire - July 4th, 2020
- FAMILY MATTERS: Open eyes and mind to teen's ascent to adulthood - Eagle-Tribune - July 4th, 2020
- Experts see 'deep trouble' for Trump overcoming plummet in the polls - Missoula Current - July 4th, 2020
- Love that stifles... - Deccan Herald - July 4th, 2020
- The long road back from COVID-19 - The Boston Globe - July 4th, 2020
- The Ripple: Healing Divisive Minds and Grieving Hearts - Aledo Times Record - July 2nd, 2020
- Deep sea coral garden found in the unlikeliest of places - Metro.co.uk - July 2nd, 2020
- Georgia on my mind - The Parliament Magazine - July 2nd, 2020
- COVID-19 and Teletherapy May Be Changing How Much You Know About Your Therapist - Michigan Medicine - July 2nd, 2020
- A conversation about racism opened my eyes The Foothills Focus - Foothills Focus - July 2nd, 2020
- Eric and Wendy Schmidt back Cambridge University effort to equip researchers with A.I. skills - CNBC - June 29th, 2020
- Change Our Mind: it is your civic duty to buy performance estates - Top Gear - June 29th, 2020
- Research: Artificial neural networks are more similar to the brain than we thought - TNW - June 29th, 2020
- Moving forward by turning to the past: Oregon Historical Quarterly takes a deep dive into Oregons white supremacist roots - KGW.com - June 29th, 2020
- Trump's scorched-earth handling of environment extends to oceans too - Las Vegas Sun - June 29th, 2020
- Is that really everything you have to give? | Yon - Tallahassee Democrat - June 29th, 2020
- Why Facebook chose to open its first European A.I. lab in Paris and not London - CNBC - June 23rd, 2020
- Decoding the link between Artificial Neural Networks and Deep Learning Algorithms - Analytics Insight - June 23rd, 2020
- Deftones' 'White Pony': 10 Things We Learned From Chino Moreno - Revolver Magazine - June 23rd, 2020
- Stranger Things: David Harbour compares Hopper to Gandalf the White - lcbcradio.com - June 23rd, 2020
- #9 Ways How Meditation Can Strengthen Our Mind, Body, and Soul - Entrepreneur - June 23rd, 2020
- Which Type of Yoga Should You Try? - United News of Bangladesh - June 23rd, 2020
- If You Want to Change, Start from the Ground Up - SFGate - June 23rd, 2020
- The Ripple: Equality and Balance is an Inside Job - Newton Press Mentor - June 20th, 2020
- Matters of the mind: Impact of lockdown and Covid-19 on marriages - The Indian Express - June 20th, 2020
- Something to Muench on: In a word, priceless! - The Cross Timbers Gazette - June 20th, 2020
- What came to mind when I acted dead - Daily Trust - June 20th, 2020
- The race to develop AI chips heats up as Graphcore says it's shipped 'tens of thousands' - CNBC - June 9th, 2020
- Stay Home, Watch Horror: 5 Deep Space Horror Movies to Stream This Week - Bloody Disgusting - June 9th, 2020
- COVID-19 Pandemic Spurs Strong Demand for Cloud AI in Warehousing, Healthcare and Conversational AI - Olean Times Herald - June 9th, 2020
- Thanks To Renewables And Machine Learning, Google Now Forecasts The Wind - Forbes - June 2nd, 2020
- New York's state of mind: Part II -- Former TH reporter shares account of COVID-19 in Big Apple - telegraphherald.com - June 2nd, 2020
- Dalai Lama and UW expert share message of hope, determination, and education of the mind - University of Wisconsin-Madison - June 2nd, 2020
- The top ten Scottish bands ever (from the mind of Alan Partridge) Aidan Smith - The Scotsman - June 2nd, 2020
- 5 natural ways to boost your mental health during stressful times - wreg.com - June 2nd, 2020
- DeepMind's AI Can Predict the Progression of AMD Eye Condition - Analytics Insight - May 25th, 2020
- New AI from DeepMind and Google can detect a common cause of blindness - The Next Web - May 25th, 2020
- Best Deep Sleep Music To Calm Your Mind at Night - SheKnows - May 25th, 2020
- Crash mastered and all-time high in mind - Tradimo - May 25th, 2020
- 'This is my deep breath': New Jersey pro surfer returns to the water in Ventnor for the first time since coronavirus closed the beach - Press of... - May 25th, 2020
- Google wants to give 'superpowers' to clinicians. Today it's helping them find hotel rooms - FierceHealthcare - May 25th, 2020
- This free AI chatbot helps businesses fight COVID-19 misinformation - The Next Web - May 25th, 2020
- Orange Grove resident helps to heal your mind through sound - Rosebank Killarney Gazette - May 25th, 2020
- AI collaboration develops an 'early warning system' for AMD - AOP - May 25th, 2020
- Mind-Blowing Deep Cosmos Discovery: The Oldest Disk Galaxy From The Earliest Days Of The Universe - Dual Dove - May 25th, 2020
- Facebook's head of AI says Elon Musk 'has no idea what he is talking about' - Business Insider India - May 15th, 2020
- Elon Musk has a complex relationship with the A.I. community - CNBC - May 15th, 2020
- Mind the Digital Gap - World Coal - May 15th, 2020
- New "Mind the Gap" resource from IADSA focuses on threat to eye health from blue light - Nutritional Outlook - May 15th, 2020
- Lockdown really frees the mind to delve deep into thoughts of future - The National - May 15th, 2020
- 'Spring Rain' Is a Superb Graphic Memoir of the Vagaries of Mind and Memory - PopMatters - May 15th, 2020
- Henry Ford III is rising to top of dynasty in deep trouble - San Antonio Express-News - May 15th, 2020
- Plan2Explore adapts to exploration tasks without fine-tuning - VentureBeat - May 15th, 2020
- The Well Gardened Mind by Sue Stuart-Smith review unwinding with nature - The Guardian - May 6th, 2020
- Can the Modern Mind Find Peace Without Delusion? - On the elusiveness of gratitude and confidence in our times - Chabad.org - May 6th, 2020
- World Asthma Day 2020: Things asthma patients must keep in mind - The Indian Express - May 6th, 2020
- Deep-rooted canola holds on in the dry - Farm Weekly - May 6th, 2020
- Exploring the life and legacy of Selena, 25 years later - KHOU.com - May 6th, 2020
- Machine Learning Artificial intelligence Market 2020, Thrives the Growth at Impressive CAGR Over Forecast Period 2027 COVID-19 Impact on Global... - May 2nd, 2020
- Googles AI can adjust voice emotion, pitch, and speed with 30 minutes of data - VentureBeat - May 2nd, 2020
- The Original Pawleys Island Introduces the Comfort Collection Deep Seating Swing just in time for Mother's Day - PRNewswire - April 22nd, 2020
- 'Take Deep Breaths, Make Your Bed' Therapists Offer Tips for Maintaining Mental Health During the Coronavirus - Evanston RoundTable - April 22nd, 2020
- Putting AI to work against COVID-19 - PHG Foundation - April 22nd, 2020
- ''Like Free-Riding In Deep Snow - Inside The Mind Of A Red Bull Wingsuit Flyer - The Sportsman - April 12th, 2020
- How to meditate if you have never tried before - WHAS11.com - April 12th, 2020
- Apple, Google have teamed up to build system-level COVID-19 contact tracing, interoperable APIs for iOS, Android - MobiHealthNews - April 12th, 2020
- AUDIOBOOKS: Words, books and politics | - theberkshireedge.com - April 12th, 2020
- West Virginia peak now expected today, but Marsh says that doesn't mean back to normal right away - WV MetroNews - West Virginia MetroNews - April 12th, 2020
- DeepMinds AI models transition of glass from a liquid to a solid - VentureBeat - April 9th, 2020
- AI and the coronavirus fight: How artificial intelligence is taking on COVID-19 - ZDNet - April 9th, 2020
- Step away from the news and breathe - Waukon Standard - April 9th, 2020
- Companies are bracing for the toughest phase in business continuity: Karan Bajwa - Livemint - April 9th, 2020
- Applying Artificial Intelligence in the Fight Against The Coronavirus - HIT Consultant - April 1st, 2020