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istepinyards
Wrecked
Joined: Feb 13, 2007
Posts: 5,892
Location: Rooting for the SunDevils
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 Posted: Wed 14th May 7:08pm Post subject: |
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I go to sleep when Im tired and wake up when the alarm makes me.
If im tired in the afternoon i have a wee nap before dinner.
It has worked for me for 35 years so I think I will keep at it.
If I think about sleep patterns I would lie in bed thinking and not go to sleep, that would ssip me off so I would rather keep sleeping dogs lie, for want of a better analogy. 
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Beeker
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Joined: Jul 21, 2007
Posts: 2,654
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| Posted: Wed 14th May 10:15pm Post subject: |
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Magnesium – a vital ‘sleep material’
Sleep disruption, high training volumes, exercise capacity and magnesium status are all related. A magnesium deficiency can cause periodic limb movement and ‘restless leg syndrome’, which can lead to poor quality sleep and significant sleep debt, and magnesium supplementation has been shown to be an effective treatment for periodic limb movement during sleep with or without restless leg syndrome. However, this is a two-way process because chronic sleep deprivation or sleep debt has been reported to cause a further drain on magnesium levels, resulting in reduced exercise capacity.
It is possible that high training volumes and sleep deprivation may reduce magnesium status by a similar mechanism involving stress hormones. French researchers have described various mechanisms by which the stress caused by physical exercise may contribute to magnesium depletion. These include the mobilisation of fatty acids for energy in endurance exercise, urinary losses and sweat losses. The good news, however, is that the reduction in exercise performance due to poor or disturbed sleep can be somewhat ameliorated by magnesium supplementation.
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SlackBoy
Mangled
Joined: Dec 25, 2001
Posts: 18,039
Location: Showing my tan lines
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| Posted: Wed 14th May 10:18pm Post subject: |
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Just as well I take Magnesuim then
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wgtngrl
Full time athlete in 3...2...
Joined: May 31, 2004
Posts: 10,931
Location: Hangin' out, gearin' up
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| Posted: Thu 15th May 9:38am Post subject: |
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Good excuse to eat more cashews!
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xcmtb
Flogged
Joined: Aug 01, 2007
Posts: 2,544
Location: Gangstaville (Manurewa)
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| Posted: Thu 15th May 10:09am Post subject: |
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must read later
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SlackBoy
Mangled
Joined: Dec 25, 2001
Posts: 18,039
Location: Showing my tan lines
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| Posted: Thu 15th May 12:53pm Post subject: |
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| wgtngrl wrote: | | Good excuse to eat more cashews! |
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ryda
GDB TTEC
Joined: Jan 30, 2006
Posts: 6,332
Location: driven' the Church Bus
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| Posted: Thu 15th May 12:59pm Post subject: |
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| SlackBoy wrote: | | wgtngrl wrote: | | Good excuse to eat more cashews! |
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don't give that monkey a peanut 
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RHR_Rob
Ridden
Joined: Jan 09, 2004
Posts: 213
Location: Chch, NZ
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| Posted: Tue 20th May 9:31pm Post subject: |
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Nearly had to stop reading - i was starting to yawn
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DMRwilso
Ridden
Joined: Jul 30, 2005
Posts: 191
Location: Goon, Nth Canterbury
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| Posted: Tue 20th May 9:47pm Post subject: |
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| Beeker wrote: | Magnesium – a vital ‘sleep material’
Sleep disruption, high training volumes, exercise capacity and magnesium status are all related. A magnesium deficiency can cause periodic limb movement and ‘restless leg syndrome’, which can lead to poor quality sleep and significant sleep debt, and magnesium supplementation has been shown to be an effective treatment for periodic limb movement during sleep with or without restless leg syndrome. However, this is a two-way process because chronic sleep deprivation or sleep debt has been reported to cause a further drain on magnesium levels, resulting in reduced exercise capacity.
It is possible that high training volumes and sleep deprivation may reduce magnesium status by a similar mechanism involving stress hormones. French researchers have described various mechanisms by which the stress caused by physical exercise may contribute to magnesium depletion. These include the mobilisation of fatty acids for energy in endurance exercise, urinary losses and sweat losses. The good news, however, is that the reduction in exercise performance due to poor or disturbed sleep can be somewhat ameliorated by magnesium supplementation. |
how you say magnesium can be used as a supplement to minimise the negative effects on performance due to poor sleep... does that mean taking magnesium the day of an event would be beneficial after a poor nights sleep?
really interesting stuff by the way 
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Fergie
Wrecked
Joined: Jun 04, 2006
Posts: 4,902
Location: Taking up a lot of the cycle lane on a street near you!
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| Posted: Wed 21st May 9:36am Post subject: |
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If you had a bad nights sleep the horse has already bolted. Best you can do is have more coffee and battle on.
Then work out why you are having bad sleep sleep and take measures.
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wgtngrl
Full time athlete in 3...2...
Joined: May 31, 2004
Posts: 10,931
Location: Hangin' out, gearin' up
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| Posted: Wed 21st May 10:21am Post subject: |
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And remember it's the night before the night before that the better night's sleep is more important.
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Oli
Mangled
Joined: Aug 03, 2005
Posts: 32,154
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| Posted: Wed 21st May 10:30am Post subject: |
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An article on PezCyclingNews this morning about this exact subject.
Here
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Joel
Wrecked
Joined: Mar 26, 2002
Posts: 5,779
Location: Welly
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| Posted: Wed 21st May 10:32am Post subject: |
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| wgtngrl wrote: | | And remember it's the night before the night before that the better night's sleep is more important. |
i don't completely agree with that. i have had some shocking sleep curtosy of kids and it's really knocked me around that day on the bike.
like most things it's a rule of thumb but with exceptions 
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