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Struggle: Can't Sleep Through The Night

posted on 12/14/2016 Facebook Facebook

Gene affecting sleep cycling: Circadian Locomotor OutputCycles Kaput (Clock) gene
Sleep duration and quality have a huge influence on your recovery, ability tobuild muscle, lose weight, perform at your best, and many, many more mentalfacets. Many gene variants have been reported to affect the sleep cycle or thecircadian clock. If you carry any genetic variants associated with a disturbedcircadian rhythm paired with whether you identify as a morning bird, night owl,or somewhere in between there''s an optimal time for you to exercise. 

Thehack:
If you don''t get a genetic test, use a sleep monitoring app or wearablefitness tracker to determine whether you have a light, moderate, orsevere likelihood of sleep disturbance (i.e. how often you''re restless and wakeup through ought the night). If you have moderate to severe sleep disturbance, letyourself naturally wake up during the weekends, and make sure your bedroom is dark, quiet,and cool. If you had a rough night of sleep, recharge and take a 10-20 minute nap in themiddle of the day; it''s been shown to be beneficial forperformance later in the afternoon and reverse some of the negative effects ofsleep deprivation.

If you’re an earlybird (you wake uparound 6 a.m.), thebest time for you to work out is between noon and 4 p.m. Ifyou''re in between being an early bird and anight owl (youwake up naturally just before 8 a.m.) yourathletic performance peaks around 4 p.m. And if you’re a night owl (you typically wake up justbefore 10 a.m.) yourmuscle and athletic peak is around 8 p.m.

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