STRATEGIES TO ENHANCE SLEEP DURATION & QUALITY  

We all know the importance of sleep on recovery and athletic performance. This article gives you the top tips for improving sleep practices and nutritional strategies to enhance sleep.

BENEFITS OF IMPROVED SLEEP PRACTICES

SLEEP HYGIENE PRACTICES 

• Aim to sleep >8 hours per night 

• Have a regular sleeping pattern with a constant bedtime and wakening time (±1h every day) 

• Avoid alcohol and caffeine close to bedtime  

• Avoid electronic devices before bedtime (1h prior to bed)  

• Do not lay in bed awake for long periods of time  

• Have a relaxing bedtime routine and a sleep environment conducive to sleep which is cool (<20°C), dark and quiet 

NUTRITION STRATEGIES TO ENHANCE SLEEP 

• Consume a dinner rich in high glycaemic index carbohydrates 

• Consume a tryptophan rich protein source at dinner (e.g. dairy, turkey, salmon) 

• Consume 2 kiwis 1-2h prior to sleep 

• Supplement with 2x SiS REGO Cherry Juice (morning & evening)  

• Supplement with SiS Rest+ Gel 1h before sleep