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)
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Don’t fall asleep to television
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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.
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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