Hello I recently published a book that addresses that question - I have included a chapter below - if you want to know more, the book is called DIALED IN -
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Good luck to you
Chapter 9 –
TECHNIQUES FOR RELAXATION
How Do I Relax? Easier Said Than Done - Until Now!
“Having some quiet time in your life, I think, is hugely important.”
Mariel Hemingway
Supplementation Support
In my research and from personal use I have found the following supplements to be helpful with sleeping difficulties: melatonin, green tea, theanine, and 5-HTP.
Melatonin is a natural brain hormone regulated by light. It is essential for normal sleep and wakefulness cycling, especially as you age. Melatonin secreted by the pineal gland regulates oxytocin produced by the pituitary gland, which in turn regulates testosterone secretion from the testicles. Note that if you are taking beta-blockers (often used in the treatment of high blood pressure), they can reduce the amount of melatonin secreted by the brain. Melatonin is available in supplement form, and can be taken 30 minutes before bedtime to reset your internal clock and help you establish a normal sleeping schedule. It is often used by people who travel across time zones and shift workers that need to reset their internal clocks. However, it can be used for people with insomnia to help you get to sleep. It is not suitable for prolonged, regular use to get to sleep.
Naturally caffeine free green tea can be taken to help you relax before sleep. The amino acid in the green tea that creates a relaxing effect is called theanine. This amino acid is also available in supplement form. Theanine in its free form amino acid state is called L-theanine (gamma-ethylamino-L-glutamic acid). It is found almost exclusively in tea plants. If you have recently consumed coffee or an energy drink, this amino acid will counteract the effects of caffeine on the nervous system by creating a state of deep relaxation and mental alertness. L-theanine has a significant effect on improving memory and learning ability. It might also influence emotions, due to its effects on the release of dopamine, and affect the regulation of blood pressure. L-theanine reduces stress and anxiety, however does not have a sedative effect. It can help reduce stress without causing sleepiness.
5-HTP (5-Hydroxytryptophan) is derived from the amino acid tryptophan. It helps improve sleep patterns and promotes the body's production of serotonin. (For more information on serotonin, reference Appendix C3 Hormone Reference). It is known for putting people to sleep after eating a lot of Thanksgiving turkey since tryptophan is one of the amino acids in the profile of turkey meat. However, in those situations overeating and alcohol consumption are the primary causes of tiredness. 5-HTP should be taken before bedtime on an empty stomach to be effective.
Is hormone support prior to sleep effective?
One of the best ways to stimulate natural hormone secretion is through a supplement for hormonal support containing arginine pyroglutamate and lysine monohydrochloride. When taken on an empty stomach at bed time, these supplements can increase biologically active Human Growth Hormone (HGH) levels.
ZMA (zinc monomethionine aspartate and magnesium aspartate) is another similar, commonly used supplement. ZMA is a unique anabolic mineral support formula containing highly bioavailable forms of these minerals. ZMA is a supplement developed by Victor Conte (founder of BALCO Laboratories, Burlingame, California). ”ZMA" is trademarked by SNAC Systems Inc. ZMA is a blend of zinc and magnesium, and vitamin B-6 is added for absorption. Studies suggest that ZMA raises testosterone and IGF-1 levels, which aid gains in muscle size and strength. Studies have also suggested that it increases the quality of sleep. Some people have reported that ZMA causes vivid dreams.
Many people suffer from a deficiency in zinc and magnesium. USDA studies have shown that less than 70% of Americans get enough zinc, and less than 40% get enough magnesium. People who exercise use up these minerals at a faster rate, and therefore might be in greater need of supplementation. Low levels of zinc and magnesium negatively effect muscle growth.
ZMA is different from multivitamins that also contains these minerals because it uses a different form of zinc, combined with magnesium and vitamin B6 or pyridoxine. Do not take ZMA together with calcium supplements since calcium prevents the absorption of zinc. For this reason whey and casein proteins, which include calcium, should also be avoided near bedtime if you are taking ZMA. ZMA should be taken on an empty stomach at bedtime, two to three hours after consuming your last meal. Alternately, take ZMA on an empty stomach 30 minutes to an hour before consuming your last meal of the day.
Relaxation Techniques
Give your body time to get ready to shut down, by relaxing in the last two hours before sleep. Establish a ritual to prepare for sleep. Starting two to three hours before bed, write a list of activities to do the next day and prioritize each of them. You might find it helpful to listen to calm music or relaxation tapes. Frank Zane offers CDs such as “relax to the max” and “sleep waves” that are an excellent aide in relaxation. www,frankzane.com There are also devices that synchronize light pulses with relaxing music or nature sounds, accompanied by verbal instructions to help slowly relax you. These devices fit like glasses over your eyes and attach to a tape or CD player to provide relaxation.
Eat your last whole food meal at least two to three hours before bedtime. Do not include carbohydrates if you choose to consume a meal in the evening, which might keep you awake. Do not drink water within two to three hours of bedtime to reduce the chance of waking in the middle of the night to go to the bathroom. Avoid working out late in the evening if it causes you to feel charged up and therefore makes it more difficult to get to sleep. Make sure you avoid upsetting conflicts and arguments if you are going to sleep soon.
“I like music to soothe me.”
Helen Reddy
Avoiding Overtraining
Symptoms of overtraining include full body tiredness that slowly builds up and can cause injury. If you are training too often, too intensely, not getting enough sleep, or not getting sufficient nutrition and supplementation, you might be over training. You might experience loss of muscle mass/size, feel weak, and mentally lose your desire to exercise. You will reach a plateau in your fat loss progress. Inability to sleep or waking up exhausted with a racing heart beat can also be symptoms of overtraining. Monitor your morning resting heart rate to confirm that you are not suffering from overtraining. If you have exceeded your normal resting heart rate by 10% or more, you have likely over trained and need to reevaluate your program. You should already monitor your heart rate and know what is normal for you. Refer to Chapter 7 Your Plan for Physical Training for more detail regarding a resting heart rate check.
Below are several changes you can adopt to help resolve problems with your physical training program.
For Weight Training: Reduce the amount of weight you are using in training by 5-10%. Similarly reduce the number or sets or reps executed. Take an extra day or two of rest. This will not set you back on your routine, rather it will actually help in recovery as you evaluate your current capabilities. Change the time of day that you work out or the length of the workout. For example, a two hour workout with weights, ab routines, and cardio might be too much at once for you.
For Cardio Training: Lower the duration of your training by 25-50%. Reduce your target heart rate range. For example, if your heart rate is operating in the 70-80% of maximum) range during aerobic training, limit this to the 60-70% range. Slow down and seek to improve at a slower rate. You need to be able to recover before exercising again. Decrease the frequency of cardio workouts temporarily.
Ultimately, you need to be able to listen to your body and understand how it reacts to the stress placed on it. Follow the program carefully and evaluate the feedback signs from your body. For example, you will likely become more tired than usual when traveling (for vacation or on a business trip), so do not attempt the largest weights and the toughest workout you can possibly perform. You need to be able to consistently and slowly progress, and realistically appreciate how much your body can handle. Sometimes you will underachieve, while other times you will push yourself too hard, and have to slow down and find an appropriate balance to optimize your improvements.
Your progress will be reversed without sufficient recovery time. This includes sleep each night and recuperation on rest days. Your body can not handle going to the gym daily for more than five to six days a week. In fact, I rarely go to the gym more than three days in a row, and when lifting heavy weights only go every other day. If you feel sluggish, rather than drag yourself through your training, adjust your schedule so you can enjoy rejuvenating workouts after proper recovery.
Have a Massage
Personally, I was very impressed with the benefits of massage for both stress relief and recovery from injury. I had been working out with weights for about a year when I injured a rotator cuff muscle in my shoulder. A massage therapist discovered that my rotary cuff injury had caused my pec muscle to overcompensate by engaging only a few strands of muscle fiber across my upper chest. Since the rest of the muscle was not engaging properly, I had remained at 35 lb dumbbell presses for several weeks. The massage therapist was able to massage the deep tissues of my pec. Within a couple weeks my full pec was engaging during exercise, and six weeks later I was back to my normal 70 to 90 lb dumbbell presses.
When the therapist massaged my biceps, they discovered a knot. Using a proper technique to apply pressure, the knot soon melted away. This dramatically improved the blood flow and allowed my loosened muscles to feel great and perform better than ever.
Benefits of massage:
improves blood circulation,
helps stretch tight muscles for greater flexibility (as does stretching),
works knots of scar tissue out of muscles,
increases the number of muscle fibers employed in exercise, and
reduces overall mental stress.
A massage therapist might discover knots of hard muscle tissue that are causing your workouts to be less effective than possible. Massaging these abnormalities out of muscles can provide greater endurance and prevent soreness from turning into a major injury. In some cases, these hardened bands of muscle might be the only muscle fibers receiving messages from the brain to contract during weight lifting. Over time this will cause uneven usage and growth of the muscle, and could cause out of balance conditions and undue stress on portions of the overall muscle.
What types of massage are there?
There are several types of Massage. The sports massage is one of the best for helping to loosen tight muscles. Another popular massage is the deep tissue massage, which provides a rougher working of the muscles to break up any problematic areas of tight muscles, such as scar tissue. A more generally soothing massage is the Swedish massage, which focuses more on relaxing your body.
Drink additional water on the day of a massage to help flush out lactic acid and impurities that get worked lose from the muscles. I do not recommend working out with weights on the same day that you have had a massage.
How often should I have a massage?
This will depend on how intense your workouts are and your budget. If you are performing weight training, I recommend a Swedish or sports massage at least once a month. Unless you are at the advanced level of fitness, only have a deep tissue massage when you feel your body really needs relief from the chronic soreness of tight muscles or knots. More advanced weight training and active athletes such as body builders might benefit from more frequent massages.
Chapter 9 Summary:
Relaxation Techniques
Turn to supplementation support if you are having occasional trouble sleeping. Several relaxation techniques can prepare you for a good night’s sleep. Be aware of the symptoms of over training and take appropriate actions to avoid it.
Treat yourself to a massage. A massage therapist might discover knots of hard muscle tissue that diminish the effectiveness of your workouts. Massaging these abnormalities out of muscles can provide greater endurance and prevent soreness from developing into a major injury.
