Hope you are all ok on this rainy day? I’ve just blasted out a 10k run this morning in preparation for my 12k on Sunday. Also in the mix this week are a 5k jog on Saturday and weight training three times over Monday, Wednesday and Friday.

I’d like to talk to you today about something that plays a very important role in your bodies development and that’s sleep! Please take 2 seconds to take our poll below:

Note: There is a poll embedded within this post, please visit the site to participate in this post’s poll.

This is something that often gets overlooked and you don’t realise it. For example, my sleep at the moment is ok and that’s with a two a year old. Our second child is due any minute now so that will temporarily throw a spanner in the works until we get a new routine. I sleep very soundly at the moment, in fact once my head hits the pillow that’s it until the next day. I could literally sleep through an earthquake.

Here are some quick facts about sleep and exercise:

• Even walking just one mile a day can help you sleep more soundly, and fall asleep faster
• Sleep plays a role in protein synthesis and gives you the necessary energy needed for another day in the gym
• Lack of adequate sleep affects mood, motivation, judgment, and our perception of events
• Research suggests that sleep plays an important role in memory, both before and after learning a new task

If you find you’re not getting enough sleep, here are some tips:

• Enjoy a nice hot shower or bath before bed time
• Don’t drink any caffeine or water before bed. Try warm milk instead
• If you can, try taking a nap during the day

There’s no hourly figure you should definitely sleep every night, just make sure it’s enough to make you feel bright eyed and bushy tailed for the following day. I was once told you shouldn’t need an alarm clock to wake you up as you should naturally wake up. Only you’ll know if you’ve slept enough, sometimes though you don’t have a choice. When you have your child in your bed on a morning slapping you around your head saying “Get up Daddy”, you need to get up! The poll above is just there to get an idea of how many hours you guys sleep. I’d be worried if any of you slept less than 2 hours but anything more than 5 should be sufficient. Again, it depends how much you’ve trained that day and if you don’t have a choice in getting up.

I just want this article to highlight a few benefits of sleep and for you to take into account the number of hours you sleep. Stay fit and healthy folks and if you’re reading this at 11 o’clock tonight, get to bed!

All the best,