Eight Hours
Sleep is very important. You must try and get a good 8 hours sleep (or at least rest). Lack of sleep raises stress hormones, it also helps you gain weight and depletes your immune system.
Insomnia or restless sleep
If you find it hard to sleep, there are things you can try to help with getting to sleep. However, you should find as you get fitter and healthier that you go to sleep more easily and your sleep is a good quality, restful sleep.
It is imperitive that you try to maintain the same hours for sleep so that your body clock is set accordingly. For example, I go to bed around 9:30-10pm and wake at 6:15am, thus ensuring at least 8 hours of good quality sleep.
If you find it hard to sleep you can try…..
* Having a warm/hot relaxing bath before bed. The cooling down effect afterwards helps to induce sleep.
* Avoid eating large meals (especially high fat or spicy foods) before bedtime.
* Avoid eating too close to bedtime – I typically eat dinner around 5-6pm and go to bed around 9:30-10pm. Some people like to snack before bedtime. I don’t, but I suggest not eating before sleeping (2-3 hours before bed at the latest)
* Avoid drinking fluid close to bedtime – I typically do not drink after 6pm. This avoids bathroom calls in the night.
* Avoid caffeine – a stimulant
* Avoid alcohol – although a depressant, it prevents deeper stages of sleep and can cause you awaken during the night.
In addition there is a list of healthy sleep practises here……
http://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-slee…