Man 2.0 Engineering the Alpha by John Romaniello

Author:John Romaniello
Language: eng
Format: epub, azw3
Publisher: HarperCollins
Published: 2013-02-27T16:00:00+00:00

1. Make your room colder. This improves your ability to fall asleep.

2. Eat more carbs late at night. We already told you that you should be having carbs at night because it’s good for your body and your workouts, but the carbs will also help you pass out. Need proof? Think about every Thanksgiving after you eat approximately two pounds of stuffing and sweet potatoes. We’ll show you how many carbs to eat at night, but in general, you’ll be splitting all your carbs between two meals: after your workout and before bed. If you work out late at night, then prepare yourself for an evening carb party!

3. Eat protein before bed. When you’re throwing down your carbs, make sure you’re combining them with some protein. It can be a chicken breast or just a scoop of protein powder. Protein contains amino acids, one of which is L-tryptophan. If you love Seinfeld, you already know this as the secret sauce in turkey that makes people tired. Your brain uses tryptophan to produce melatonin and serotonin, both of which improve your sleep.

4. Have a cheat day. That’s right. Here’s another reason why cheat days are so great—low leptin levels can hurt your sleep. So by going higher carb, you’ll bump up your leptin and improve your quality of sleep.

5. Sleep in a dark room. This might seem obvious, but your sleep cycle is dependent on circadian rhythms. In other words, when it’s light your body “knows” to be awake, and when it’s dark it makes you want to sleep. The light decreases melatonin production, which makes it harder for you to go to sleep.

6. Avoid caffeine before you sleep. Another no-brainer, but even if you don’t feel that caffeine has an impact on you, it’s still a stimulant. Since the half-life of caffeine can be a while, depending on the individual, we recommend that you avoid caffeine after four p.m. if possible.*

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