Modern way of life made people sleep less. The amount of sleep varies from 5 to 7 hours а night. During the week we have a fixed wake-up schedule and in the evening we go to bed later. Instead of getting the energy we need we choose to entertain ourselves, knowing that the next day work or school awaits us. This is how we get chronical sleep deprivation. Good sleep is very important for every human being but people who workout should pay more attention on this part of their life. Hours spent in the gym and food preparation will be almost wasted time if you don’t take good rest at night. Sleep takes a big role in recovery. Nutrition also has a big part in it but good rest is more important. Enough sleep is somewhere around 8/9 hours per night. Not sleeping enough could lead to greater appetite, chronic stress, risk of diabetes, slown down metabolism, low testosterone levels (as you know this will kill your progress), weak immune system which will cause sicknesses.
Stages of sleeping:
Stage 1 – Light Sleep. Trough this phase you can be awakened easily. This is a short stage from 5 to 15 minutes when our brain activity is dropping.
Stage 2 – Our body starts to prepare for deep sleep.
Stage 3 – During this stage and the next one we are in deep sleep and this is the time when our body recovers injured tissues.
Stage 4 – The phase in which waking up will make you inadequate for a few minutes
Stage 5 – During this phase we dream most actively, our breathing is accelerating, and muscles are paralyzed.
Most important pros of sleeping:
– Physical recovery
While we sleep our body builds up nerve cells, tissues, neutralizes neurotoxins and resumes biochemical processes.
– Energy storage
We burn less energy while we are sleeping. This helps us to be more motivated and focused through the day.
– Psychological recovery
Through sleeping our brain is recovering
– Growth hormone
During sleep it is naturally released and it is improving muscular recovery and regeneration.
– Reduces stress levels
Why a lot of people do not sleep enough?
Some of them think that sleep is a waste of time, so they try to be awake more time at night. Others have troubles with sleep and they fall asleep at 2/3 a.m. Main reason for this is because they stay active, and keep their mind working and thinking instead of relaxing. Any artificial light in the room should be turned off because it doesn’t allow your brain to relax and keep it active. Don’t watch tv, do thing on your computer or play on your phone when you go to bed. Hot showers, meditating or stretching will be good if you do them 20/30 minutes before bed. Don’t drink too much coffee, it doesn’t make you sleep less, but lead to restless sleep.
Wake up through the night is а big problem.
This makes your sleep worse and prevents your recovery. Waking up at night can be caused by health problems, drinking liquid or eating close to bed time, detoxification ,working out close to bed time. If you have this problem, take more time to make a better diet plan. Eat healthier foods, make sure you eat enough protein, carbs and fat by counting your calorie intake. Alcohol and nicotine are also bad for your sleep.
How to go to bed in time and sleep better.
You can make your own routine before going to bed. For example 1 hour before going to bed, you can do something you like which relaxes you. However, don’t watch television or play video games. Then wash your teeth and fix your bed to be ready for sleep. Going to bed every night at the same hour, will make it easier for your body. This will also help you improve your daily routine. Try to avoid stressful situations through the day.