Importance of sleep in muscle development
Many people interested in bodybuilding now go to gyms, get professional help and know that they need to do their work regularly.
Many people interested in bodybuilding now go to gyms, get professional help and know that they need to do their work regularly. Work okay, but what about rest?
Muscle development consists of two stages; rupture and restoration of muscles during operation. During repair, your body produces more muscle tissue than before, so that your muscle mass increases. Therefore, night sleep has an important role in body building. Scientists divide sleep into two phases, REM and NREM, and the sleep process, which includes these two phases, consists of 5 parts. NREM sleep consists of sections 1, 2, 3 and 4 and covers 75-80% of the total sleep time. This stage is the actual phase in which the body repairs itself and growth occurs. In the researches, the ideal sleep time for long life was determined as 8 hours. Although this period does not apply to children of growing age, sleep less than 4 hours or more than 9 hours is known to shorten the life expectancy.
Some theorists define sleep as a process of dynamic recovery and growth. Especially in stages 3 and 4, growth hormone secretion is maximized. The body needs sleep to form muscle tissue. The ideal sleep time is an average of 8 hours. It is also imperative that you sleep regularly every night. Sleeping 10 hours a night and 6 hours the next night won't do you anything.
Although there are 5 stages of sleep, people experiencing excessive stress in daily life cannot go beyond the 1st or 2nd stage. This does not allow the body to configure muscle during sleep. If you want to get paid for your daily work, you should avoid stress. Meditation, healthy eating and programmed training will be beneficial for this. Deep sleep is particularly important in making muscle. During deep sleep, a process called SAID (Specific Adaptation to Imposed Demand) is experienced. This; as you put more strain on your muscles, it means that your body produces muscles that meet this need, which occurs only during deep sleep.
So what does the body use when developing muscle asleep? Although many people do not know, the answer to this question is “fat.. Yes, while you are in deep sleep, your body works hard to repair worn muscles and build new ones and burns stored fat in the body. Two birds with one stone…
It is important to set a planned life and priorities
There is so much work you need to do during the day that it is almost impossible to complete all this and still be able to spend 8 hours asleep. Therefore, you should set priorities in your life and use your time accordingly. Your family, work and sleep should be your priorities. You can also use your time more efficiently by pre-scheduling your daily work, and finish more work without sacrificing your sleep time. For example, give an automatic payment order for invoices and spend 3-4 hours at the bank within a month. If you remember that you need to throw the laundry into the machine when you are about to go to sleep, do not leave the laundry job the next day and sacrifice your sleep time. You can expect laundry compared to your need for healthy sleep.
Tips
The best sleep time is when your sleep comes. If you can't sleep within 20 minutes after going to bed, get up and try sleeping again later. Do not lie for hours without sleeping in bed.
Don't exceed 20 minutes during the day and avoid short sweets very close to your usual sleep time.
Stop taking stimulants such as alcohol, nicotine and caffeine 4-6 hours before sleep.
Lie on your own bed as much as possible. Taking a shower in the 90 minutes before bedtime will relax you and give you a much more restful sleep.
In short, you need regular and quality sleep to get the most out of your bodybuilding program.
You can get the same support you get from the foods you use before and after the training from growth hormones during sleep. It will be the right move to choose what you eat in the evening meal. It is more beneficial to take up fast absorbed proteins before training, but you can opt for caseinated foods that contain slow absorbed proteins at dinner because of the long sleep time. For example; You can also choose milk as a beverage.
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