The Science in Sport Recipe for Sleep Success! • Avoid caffeine, especially in the evening –earlier if you are caffeine sensitive • Minimise alcohol intake • Avoid large meals just before going to bed • Increase dietary magnesium by introducing more pulses and beans, nuts whole grain cereals and green leafy food into the diet. A magnesium supplement may be useful • Make sure your bed is comfortable especially the mattress and pillows • Keep your room quiet, cool and well ventilated

• Go to bed when you are sleepy tired not just at a prescribed time. This will allow for variations in sleep need according to training volume and intensity
• Take time to wind down in an evening allowing busy thoughts time to subside
• Try getting an extra hour’s sleep each night for a week and monitor your performance and training capacity.
• Find out as much as you can about sleep and performance. Why not visit www.sleepfoundation.org for lots of useful information?
• Drink one sachet of Nocté before going to sleep.

Sleep well – Sleep Strong!

Rest, repair and recover with Nocté!