There are many ways to improve sleep and aid the ill-effects of sleep deprivation that will not be discussed here, but it is important to realize what effect prolonged sleep deprivation will have on your goals. How you eat plays a major role in how you sleep and your overall physique. Here are some tips on how to coordinate nutrition and sleep together to improve your results:
1. Get adequate sleep, and deprive yourself of carbohydrates early in the morning. Having a protein based breakfast (eggs are the absolute best, hands down) will allow your body continue to burn fat as its primary energy source for additional 2-3 hours after waking. Lacking energy in the morning can be made up by supplementing with caffeine (2-5mg/kg of body weight).
2. Ignore the common message spread in mass media to eat carbohydrates early in the day to supply your body with energy it needs throughout the day. It is actually best to structure your eating of carbohydrates before and after your workout, and before bed. Yes, carbohydrates before bed! Replenishing your glycogen stores with low glycemic carbohydrates before bed will preserve the amino acids in your muscle during the beginning stages of sleep and also allow a more restful nights sleep.
3. If you exercise late at night, ignore the common claim that eating before bed will keep you up at night. Studies show that small meals consisting of 200 calories or less had no effect on sleep quality. 200 calories is more than enough to supply the body with adequate protein and carbohydrates to repair lean muscle tissues and restore glycogen stores.