Tag Archives: sleep

Natural Sources of Human Growth Hormone

Human growth hormone is made naturally in the pituitary gland of humans, the gland is deep inside the brain just behind the eyes.

How To stimulate Human Growth hormone

Human growth hormone is secreted in short pulses during the first hours of sleep and after exercise. To ensure maximum stimulation, get quality sleep and engage in some form of physical exercise.

Although Human growth hormone is secreted naturally throughout life, some people suffer from human growth hormone deficiency. In this case they might need to inject HGH. It has been used to help stunted children in UK grow normaly since 1959.

Sources of the article, simple : BBC human growth hormone medical notes

Another good source, detailed : Wikipedia growth hormone

Plus : wiki how to grow tall

2010 Dubai Marathon Results : Haile Gebrselassie Dubai Marathon

The 2010 Stanchart Dubai marathon was beamed live on Satellite TV and I woke early morning to watch Haile Gebrselassie make another history by breaking his own marathon record.

It wasn’t to be

His highness Haile Gebrselassie came first at 2010 Stanchart Dubai Marathon. His winning time was 2hr 6min 9sec, just over two minutes outside his best. At 36 I think that is impressive time.

The Mystery of a Stiff Back!!

Believe it or not according to news coming from Dubai: Haile Gebrselassie woke up with a stiff back and had to be given intensive physiotherapy hours before the race. He fell asleep while watching television and woke up with a stiff back!!!!

The man was lucky he even managed to sleep on the night before the race, personally I never sleep before a marathon race.

Gebrselassie took the fatty $250,000 first prize (missing the $i Million bonus for breaking the record) ahead of Kenya’s Chala Dechase Beyene, and his Ethiopian compatriot Eshetu Wendimu Tisge finished third.

Mamitu Daska Molisa made it an Ethiopian cleansweep of titles as she won the women’s race in 2hr 24min 18sec, eight seconds ahead of Aberu Kebede Shewaye.

Nutrition Last Week Before Running 5k, 10K, 15k, half & full marathon

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.

Paula Radcliffe Marathon Training : Weekly Runs : Gym Training

Paula Radcliffe trains on an eight-day cycle, working for seven days and then enjoying one of complete rest.

Paula Radcliffe Daily Runs : Weekly Miles

She runs some 22 miles a day (12-15 in the morning and another seven in the early evening) with Lough (her husband and coach) at her side, on his bicycle;

Paula Radcliffe Gym Training

In between, she does an hour-long session of core strength exercises.

To Run faster and stronger – Rest, Rest & Rest

When she is not training, she sleeps – a lot. ‘I’m usually in bed by ten and I don’t get up until around nine,’ she says. ‘Then I have another two hours sleep in the afternoon. You really need that sleep when you train as hard as I do.

Sorry, instead of rest I should have said, Sleep, sleep and sleep.

Source : Paula Radcliffe Interview Courtesy of Guardian Newspaper UK.

Runner Problem : Cant Sleep & Wake up at Night

Waking up at the middle of the night is a problem I have whenever I start training for a marathon. I no longer consider it a sleeping problem but an effect of marathon training.

For the last two months since i started training for October Nairobi Marathon, every night my sleep is interrupted, it is usually a case of a full bladder. After emptying it I get back to bed and get back sleeping within no time.

Waking up at night is a good sign for a runner.

The full bladder that wakes me up at night is because of my hydration. To run properly a runner must drink plenty of water to remain hydrated. I always make sure am drinking a minimum of two litres a day to replace lost fluid during running.

While it is inconveniecing to wake up in the middle of the night, I think it is a small price to pay. The most important thing for me is to run properly and that means staying hydrated.

Waking up at night is a sign my hydration is up to standard.

Foods To Help You Sleep On the Eve of a Marathon

Its hard to get sleep on the eve of a marathon, its either the thought of beating your personal best or not finishing the marathon that denies a runner some descent sleep. I remember the night on the eve of my first marathon, I spent more time checking my watch than sleeping.

Food to beat Insomnia: Tryptopha

An article on Yahoo Health claims Tryptophan is the secret food to help you sleep.

Tryptophan, is an amino acid component of many plant and animal proteins. Its one of the natural sedatives.

According to Joy Bauer the nutritionist who wrote the article,

“Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.”

Biggest Cause of Insomnia: Worry And Excitement

When I used to suffer from Insomnia I read so many ideas on how to fall asleep, some were clever others weird. None of the ideas that I tried worked. What worked was when I stopped worrying and being too excited, two causes of Insomnia.

No amount of food or pills can take away your worries and excitement but if you want a quick fix, read Joy’s article on foods to eat that contain tryptophan, to help you sleep.