RECOVERY

[R]

Sleep Suggestions

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• 

Sleep in a darkened (pitch-black) room – no blinky lights… get blackout curtains (you’ll

thank us later)

• 

Don’t fall asleep to television

• 

hGH levels are highest about two hours after you fall asleep, take 2 hour naps

• 

Delta waves (experienced at 4, 6, 7.5 or 9 hours) is the most restful sleep – shoot for one

of these.

• 

Sleep deficits over prolonged periods slow down how well you store glycogen, don’t let

deficits pile up

• 

Caffeine aids training, but doesn’t aid sleep. Cut it out by 2 or 3 p.m. daily

• 

Sleep deprivation can cause slides in motivation, and impair memory. Stay sharp with

regular bedtime.

• 

Avoid over consumption of alcohol, which causes fitful sleep that promotes exhaustion.

• 

Naps can help make up the sleep deficit. Two hour naps are best.

• 

Reflexes are compromised with lack of sleep. When in deficit, work out just after waking

to avoid injuries – or get ample sleep

40  PRIMAL MUSCLE  TRAINING GUIDE