Sleep, why we need it, why it can be difficult to get it, how it affects everything - from the physical form of the athlete to our personal success and health, this is one of the most interesting topics in today.
In 2002 survey of Scripps Clinic Sleep Center, California, mortality compared between more than 1 million adult Americans. All were part of a study on cancer prevention and they were required to report the average duration of sleep. At the time, the survey results seem surprising, but then were confirmed by similar in Europe and East Asia.
What is the optimal time to sleep?
According to surveys, people who sleep between 6.5 and 7.5 hours per night live the longest. Those who sleep 8 or more, or less than 6.5, live less.
There seems to be evidence that lack of sleep and too much sleep have the same negative effect on people.
Perhaps it is interesting to note that the length of the long sleep is 8 hours and up to 8.5 hours sleep can be worse than to sleep only 5 per night. We can only guess why people who sleep of between 6.5 and 7.5 hours a day, live longer, but we do not really know why.
For example, we are not sure that the person who sleeps less you will live longer if you start to relax more, or someone who sleeps a lot, will have a longer life if you start to get up earlier.
Something you need to know as athletes or bodybuilders is that one of the few moments when the muscles grow is during sleep. For trainees sleep is essential for recovery, in fact it is as important as the workouts themselves.
8 - hour myth is shattered!
Citing research and first hand information, we can summarize that the 8-hour myth is refuted, but it still remains average duration of sleep in most people. It is possible that the amount of sleep we need to be determined by our genes and therefore there EARLY RISERS and sleepyhead.
Our genes may determine the duration of sleep, from which our body needs to recover. They determinate the time range in which EARLY RISERS require less of the average amount of sleep, while sleepyhead much greater.
Sleep deprivation
When you do not cover the needs of sleep that our body requires occurs so-called lack of sleep. It may accumulate gradually. There are different symptoms when suffering from lack of sleep:
➡ Daytime sleepiness
➡ Fatigue
➡ Concentration problems
➡ Poor judgment
➡ Increased risk of accidents
➡ Other health complications
Can be overcome with sleep deprivation as a nap more than occasionally, or just go to bed earlier.
Conclusion
Sleep is very important for everyone, whether a bodybuilder or an untrained person, so try your body getting the rest!
Valerian is widely popular means to support the dream. He has impressed many scientists over the years with their health benefits.
Has been used for the treatment of insomnia for thousands of years. It calms emotions and promotes more restful, deep sleep. Valerian is a plant which originates from Europe and Asia, but can now be found in some parts of the U.S..
It is extremely popular in Germany and is approved by the local government as a tool to use in support of sleep. Health supplements in the U.S. do not require government approval.
With the advancement of herbal medicine, it is considered to be more powerful. There is a strong smell, but is available in capsules, so this is not a big obstacle.
Valerian is a great herbal remedy to fight the insomnia, but also reduces irritability, tension. This is achieved by increasing the amount of GABA in the brain. GABA is a chemical that is responsible for this to feel calm and peaceful.
Valerian helps one to sleep faster, sleep more and have a better quality of sleep. It is believed to reduce nightmares.
Valerian works best - if taken a few nights in a row. Its positive effects increase with time. Next time you have trouble falling asleep because of anxiety or emotions, then drink valerian capsules just before bedtime.
Since this herb can make you drowsy best - do not consume while driving. If you are traveling by plane, you may be a great help. Many people get nervous when traveling by air. Valerian can help relieve anxiety and make your flight more enjoyable.
Benjamin Franklin said that an early going to bed and the early rising, Makes a man healthy, wealthy and wise. It is known that good sleep is essential to overall well-being of each of us. However, some people have trouble sleeping. Fortunately known is completely healthy and even beneficial way by which you can forget about all the problems with sleep.
A recent study indicates that the presence of more exercise, can affect the manner in which a person is sleeping at night. Not all workloads, however, are recorded in the same manner to the body. Some of them can cause a person to sleep less than six hours or more than nine hours. In both cases are observed extremes, which can cause health problems, including cancer and heart disease.
You may already be wondering how reflects on your body your favorite workout and how does physical activity in general. To get the answers, read the following facts:
1. Vigorous workouts provide the best sleep. Regular exercise not only ensure less weight and more impressive figure, but the best sleep. An American study has shown that people who do not engage in any physical exercise can also reap benefits of the exercises. It is enough to train at least 10 minutes a day to further increase the quality of your sleep.
2. Exercise can ease the restless leg syndrome. Regular physical activity reduces the risk of restless legs syndrome. Study in 2006 did show that a 12-week exercise program can alleviate the already advanced state. However, do not overdo it with the load because too intense activity can actually get worse symptoms.
3. Morning workouts reflect better to sleep. Many people have trouble waking up early, but already have good reason not to repeatedly postpone its alarm. Research indicates that morning exercise can result in less distortion in the middle of the night. If you have a habit of waking up at night, try to solve the problem with doing exercises before lunch.
4. Training sessions can prevent sleep apnea. U.S. study shows that people who aren't training are more at risk from sleep apnea than those who perform exercise. Frightening statistics show that 44% of people who do not train are moderate risk of disease. Percentage of those who train, fell to 19.
You may have heard that the the late exercise may prevent you from falling asleep. Time to break this myth and to say that this is one of the commonest misconceptions. Training late night drive blood and can actually make you feel more energetic and refreshed. According to researchers, the late workout does not actually interfere with sleep. The truth is that most people do not train intensively enough and long enough to feel the positive effects on sleep. Experts still advise people suffering from insomnia, to train at least two hours before bedtime.
We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.
Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
1. Eat more often.
Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.
2. Eat natural and pure as possible.
Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm. Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.
Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.
3. The proper amount of carbohydrates.
Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.
Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.
4. The proper combination of vitamins / minerals / useful omega fat.
Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.
5. Pre workout energy matrix.
It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.
6. Hydration.
Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day.
7. Keep track of the amount of caffeine you consume.
Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!
8. Quality sleep.
Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.
9. Exercise in the morning.
We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.
10. Do not overtrain.
Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.
Health, at least seven hours of sleep is so important to want to lose weight as diet, say Canadian researchers. Lack of sleep increases hunger signals in the brain, which increases the level of hormones responsible for appetite and so a person eats more and more, the study says the researchers, published in the Journal of the Canadian Medical Association.
Study lasting 17 weeks, which involved 123 volunteers with overweight and obesity, showed that people who slept longer, had a much higher chance to lose weight. Experts in Eastern Ontario Research Institute and University "Laval" in Quebec have found that during sleep, the body loses 5 to 10% of fat cells.
They recommend different diets and weight loss programs can be combined with measures to improve sleep. In this combination weight loss is not that short process, but in contrast, there was no yo-yo effect. By another experiment, the researchers found that if you increase the duration of sleep from 6 to 7 hours, even under very mild diet managed to lose 2.5 kg. for six years. Now scientists will establish what prevents most of the healthy sleep - such as watching TV, for example.
