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THE IMPORTANCE OF SLEEP IN TRAINING AND PERFORMANCE

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Humans, like all animals, need sleep, along with food, water and oxygen, to survive. For humans sleep is a vital indicator of overall health and well-being.
Sleep serves many vital functions. For athletes and bodybuilders the main functions are growth and mental alertness. Sleep provides these effects directly. Without adequate sleep, time spent in the gym and in training in general could be almost wasted. During sleep, growth hormone is produced and protein synthesis occurs along with brain cell restoration. In men 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur.

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Research suggests that it`s during REM (Rapid Eye Movement) sleep the body is able to: restore organs, bones, tissue; replenish immune cells and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well-being.

TIPS TO ADJUST YOUR SLEEP
1. Never oversleep : Oversleeping may set the bodies clock to a different cycle. This will make you trying to fall asleep much harder.
2. Take a warm bath : A warm bath will sooth and relax your muscles.
3. Exercise: Exercising, particularly aerobic, during the day will sufficiently tire you out and sleep will come faster at night.
4. Avoid alcohol and caffeine at night: Alcohol significantly disrupts sleep by interfering with the stages of sleep. Caffeine causes hyperactivity and wakefulness.
5. Avoid sleeping pills : These may work temporarily but in the long term will cause disturbed sleep problems.
6. Correct sleeping environment: Keep you room reasonably cool (about 15 degrees Celsius/60 Fahrenheit). Humidity may cause disrupted sleep.
7. Never watch television in bed: This may also increase alertness. The brain may also decide that bedtime is for television watching and you can`t fall asleep.

CONCLUSION

As research has shown, sleep is important for many reasons and keep in mind that recovery will take a backward step if you don`t prioritize sleep, so get to sleep if you want to look better, train better and be better everyday !

Credits for the information: www.bodybuilding.com

 

 

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