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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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Leave the pajamas aside because according to experts, sleeping naked is very useful

Sleep hygiene has never been more important! If you want to benefit mentally and physically, put aside pajamas. Because, according to experts, sleeping naked, both to lose weight, to make your vagina healthier and to improve your sexual life.

Experts often tell us to leave our phones and laptops outside the bedroom and keep our sheets as clean and new as possible to get a good night's sleep. For a healthy sleep, the sleeping environment should be at normal temperature and the body temperature should fall to fall asleep. However, research shows that sleeping naked has many benefits other than quality sleep. Here are 7 benefits of sleeping naked according to research.

Your Vagina will be healthier

Experts say you don't have to go to bed in panties. Bacteria can develop and spread because you are warmer and more comfortable with the effect of the quilt at night. If you feel compelled to wear anything, you should prefer 100 percent cotton underwear and wash at 90 degrees.

YOU SEE MORE YOUNG

Regular and good sleep on a regular basis can help us look younger, as well as help us feel mentally more alert and promote better metabolism. Winter says that when we're asleep, our bodies secrete growth hormones. It is a hormone that is very important to keep us healthy and free from infection and also helps to regenerate cells. Result? Better quality sleep = fresh, firmer looking skin.

WEIGHT

How does sleeping naked help you lose weight? These two aspects approach. First, it is a well-known fact that improving sleep quality reduces cortisol levels and reduces stress. But we can also change the body composition by touching something called brown fat. Heat-producing brown oil was discovered in 2009 in adults. Before that, it was supposed to be only in babies. Scientists found that the lower the temperature, the more brown fat produced in mice, and later discovered in humans.

The more brown fat you get, the better insulin sensitivity you get. (this means you're less likely to store belly fat) This is about getting enough high quality sleep.

Lowering the temperature in your living and working areas is another tip! According to a study published in the journal Nature Medicine, you need to spend two hours a day at 18 ° C to increase your brown fat deposits significantly, so you get cold but you don't freeze. Dutch scientists found that when people spent time in a room where the temperature was reduced from 21'C to 15'C, they burned 6 percent more. This means that if you burn an average of 2,000 kcal per day, you can burn up to an extra 120 kcal.

SEXUAL LIFE IMPROVES

The sensual touch of naked couples is increasing. In this way, the oxytocin hormone, which is also secreted by the body during orgasm, is produced more. This hormone is perfect for stress, depression, inflammation and high blood pressure.

PROTECT SKIN DISEASES

Some studies also show that ventilation of the feet, armpits and genitals, especially during sleep, is effective in preventing fungal and rash.

Provides Faster Sleep

According to the National Sleep Foundation, the sooner you fall asleep, the better sleep quality you will get. One way to reduce the time it takes for you to fall asleep is to lower your body temperature. The way to lower the temperature in the body is to take off your clothes. Lowering your body temperature not only helps you fall asleep faster, it can also improve the overall quality of your sleep. Sleep specialist. Christopher Winter tells Women's Health that the ideal temperature for sleeping is 18 degrees. As the temperature of your body will change during the night, experts recommend that you take a duvet or pike.

FEEL YOURSELF BETTER

One way to increase your self-confidence in the comfort of your own bedroom is to sleep naked. According to one study, staying naked for several hours each day may enhance body image and self-confidence. No need to go to nudist camp, your bedroom will be enough.


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How do I sleep? (Natural ways) How to maintain sleep patterns?

It can be difficult to miss sleep and face it, and this is one of the events that can affect many areas of your life. There are many factors that can prevent someone from falling asleep or awakening from feeling relaxed. While the reasons can vary from person to person, there are some natural ways you can use to get better sleep.

What You Should Apply During the Day

1. Create a consistent sleep pattern. While not always possible, trying to maintain a consistent sleep schedule can help you fall asleep faster and stay asleep. If you have a sleep schedule, try applying it very tightly to improve your sleep quality.

2. Exercise enough. The most important factor that will help you reduce the amount of sleepless nights in your life is to exercise daily. Research has shown that exercise improves both sleep quality and the ability to fall asleep and improves overall health.
Exercise every day.
Try to do about thirty minutes of strenuous exercise.
Schedule your exercises at least five to six hours before going to sleep.

3. Review your medication. If you are still taking medication, you may want to consider reviewing its side effects and talking to your doctor about them. Some medications may have an effect on your sleep patterns and may need to be changed in some way. Talk to your doctor for more information about your medications and their possible effects on your sleep.

4. Avoid caffeine, nicotine and alcohol. There are many substances that can greatly affect the ease of falling asleep and the quality of your sleep. Caffeine, nicotine and alcohol are the three most common substances that can prevent sleep. Try to limit or completely avoid these substances when dealing with poor sleep.
Don't drink anything caffeinated in the afternoon.
Avoiding alcohol can lead to more comfortable falling asleep and a deep sleep.

5. Limit the shortcut. Although candies can feel good, taking them too often can interfere with your sleep patterns. Dipping into very short candies can make you feel less tired when it's time for bedtime. Try to avoid taking a nap while trying to sleep better at night.
Avoid taking a nap for more than thirty minutes.
It's best if you can stop slumber.


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You couldn't sleep again? Here are nine ways to get rid of insomnia

How long did you sleep last night? If your answer is "less," you are not alone. One third of people have difficulty falling asleep easily. Moreover, when you feel unable to sleep, you become even more sleepless because you are nervous. The Daily Mail compiled simple ways to break this vicious circle:

1- Take a hot shower

It's not just superstition; According to research, taking a hot shower before you go to sleep makes it easier to fall asleep. This is probably due to the fact that the brain begins to fall asleep when there is a slight heat drop in the body.


2- Snack
You can increase your chances of sleeping lettuce under 200 calories with small portions of snacks such as a few biscuits, a slice of bread or a banana. Because you can suppress hunger hormone ghrelin, which reduces sleep by eating them.

3- A little math
Say Counting sheep abilir may not be that ridiculous. According to a study of insomnia patients and normal sleepers at the University of Southern Illinois, insomnia patients sleep faster when trying to solve math problems of average difficulty. If you are not good at numbers, you can also refer to mind games such as finding a city or country that starts with each letter of the alphabet.


4- Think positive
According to an experiment at the University of California, insomnia patients sleep more easily when they give themselves "heartwarming" thoughts. In the experiment, insomnia patients were divided into three groups; the first group was asked to imagine themselves in a pleasant and relaxing environment, and the second group was asked to forget their concerns. No redirection was given to the third group. As a result of the experiment, patients who were not directed to insomnia fell asleep for more than an hour, about 40 minutes for whom they were asked to forget their concerns, and only 20 minutes for those who were asked to think about pleasant things.

So how do you give ‘heartwarming‘ thoughts? Create a fantastic fantasy world in your mind; Avoid overly excited or sexually stimulating thoughts. Instead, you can plan a perfect holiday, imagine how to spend the money if you win the lottery, or think about a nice evening.

5- Start stretching
If you pretend you're asleep, you'il feel tired. To take advantage of this strange situation, allow your eyelids to close and your arms and legs to become heavier. Bury the bed as if you had a long and tiring day in the office. Force one or two times to flex. In short, convince your body that it's time to sleep.

6- Try to stay awake
According to an experiment at Glascow University, reverse psychology is also effective on those suffering from insomnia. One group was asked to stay awake for as long as possible, but no guidance was given to the second group. As a result, those who did not sleep felt less tense when they went to bed and fell asleep faster.

So, if you want to sleep, try to stay awake. But remember that you have to rely on your mind to do this: You are allowed to keep your eyes open, but do not read books, watch TV or walk around the house.

7- What will you do when you wake up suddenly?
If you remember something that you need to do the next day and you wake up suddenly, you should note it down and try to sleep again. But if you can't sleep for more than 20 minutes, many scientists say you should get out of bed and do something that doesn't have much stimulating effect. Many people read books or magazines in this case, but experts suggest that you deal with things like your brain, hands, jigsaw puzzles or an art project. Meanwhile, whatever you do, avoid bright lights and computer screens.

8- Don't panic
Are you still awake? Do not worry. Even if you can't fall asleep, it's good for your body to just relax. Instead of thinking about whether you can sleep or not, do simple relaxation exercises. One of the most effective of these exercises is to stretch your toes for 10 seconds and then leave them. Do the same to your legs, arms, hands, rib cage, shoulders and head; you may have fallen asleep before it happened to you.

9- Learn from history
The origin of waking up at night lies in sleeping habits before the industrial revolution, which can be very normal. Before the industrial revolution, many people did not sleep in one piece at night. He sleeps four hours; he wakes up once in a while and reads, smokes, prays, chats and even goes to neighbors; then they went to a new four-hour sleep, known as the ‘second sleep uyku.

According to some researchers, such a partition sleep method may be good for the brain. Because the time between the first sleep and the second sleep, the brain reduces the stress prolactin hormone secretion moments coincide.

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Don't worry, it 'goes to sleep'; the only formula is to lie on the left

No matter how you sleep; According to experts sleep position determines the quality of sleep.

A good night's sleep is very important for one's energy during the day. In addition, the ability of a healthy sleep to perform the functions of organs, healing and helps to improve mood; makes you feel fit and dynamic during the day.
The best way to postpone thoughts and even many bad emotions is geçer asleep "and true… Everything goes asleep. The best way to get rid of stress and a lot of bad thoughts is to sleep. You shouldn't miss the point, it's important not to sleep much, but to sleep correctly Did you know that sleeping positions affect sleep quality and health?
If you don't have snoring, you can lie on your back.

If you don't have health problems like snoring and sleep apnea, lying on your back is a healthy position. In the supine position, your spine alignment is smooth and your neck is also comfortable. If you have sleep apnea and snoring, it is much better to lie on your left.

Prone sleep makes breathing difficult.
Although it feels good to lie on your stomach and chest, experts do not recommend. In this way, your spine cannot be aligned correctly, it puts pressure on your body and this causes muscle pain. Moreover, this way of sleeping, makes it difficult to breathe.

The right side causes stomach diseases.
Sleeping on the right side can cause digestive problems such as heartburn.

The left side is the ideal.
The form of hospitalization recommended by the experts is the left side; good for many health and digestive problems.

Experts, especially during pregnancy to sleep on the left side is recommended.
Lying on the left side is especially recommended for pregnant women; because this way more blood is pumped into the fetus and kidneys. Besides, in this position, the nutrients reach the placenta at the maximum rate and make the kidneys work better. Thus, mothers are more easily purified from toxins. When you lie on your left side, the swelling of your knees and hands will also decrease.

Facilitates the operation of the spleen
The spleen on the left side of the body works more easily with the effect of gravity when placed on the left side.

Supports the lymph system
Since the lymph system is on the left side of the body, sleeping on the left side better filters the lymph fluid and waste. Thus, the waste removal process proceeds much faster.

Freedom to the spleen and lymph nodes…
When you sleep to the left, the spleen and lymph glands perform their functions more comfortably; better working organs provide much more comfortable sleep.

Keep your heart, sleep on the left.
Sleeping on your left side will keep your heartbeat under control and keep your heart pumping rate regularly.

Support to the left dan
Sleeping on the left side allows the heart to pump blood more efficiently into the body, which means that the blood flows through the body more easily and fluently.

Freedom to the liver!
Since the liver is on the right side of the body, lying on the right side can crush it and put pressure on it. So it would be much better to lie on the left.

Get rid of stomach problems
If you often suffer from heartburn at night, sleeping on the left side will relax you.

Facilitates bowel regulation
The intersection of the small and large intestine is located on the left side of the body; again, gravity can be carried more easily from the large intestine to the small intestine.

Say goodbye to the toxins.
It is one of the effects of lying on the left side to make the toxins in the body easier to be removed. A non-toxic body, a peaceful sleep… Or you may have to sleep standing.

Sleep well, wake up vigorously.
A sleep that has slept unhealthy for many hours does not help you; The important thing is to sleep correctly. Otherwise you will have an alarm nightmare ringing in the morning.


Lie on your left, sleep soundly.
In a clean, oxygen-filled room, you turn to your left and sleep. Just like a baby, you can't wake up peacefully and vigorously.

It won't be easy to get used to.
We know that it is not easy to change your sleeping position habits that you have acquired at a young age; but it is worth trying.

We have little tips for you to get used to sleeping on your left.
If you put a dim light on your right side, you will involuntarily turn your back to the light while you sleep while you turn to the left.

You can put a pillow at the back of your back while you sleep and prevent you from turning around.
You can try changing your bed or your bed.

Your left side, your health.
In the meantime, while reading a book and watching movies, it is useful to lie on your left side.


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10 tips for a good sleep

Adequate and quality sleep is of great importance for the immune system and health in general. The information released by Harvard Medical has 10 tips you can use to get a good night's sleep. Prepared by: Goodness Health News

Be sure to sleep at the same time and get up at the same time

Creating a specific sleep routine will help your body fall asleep and wake up easier.

Use your bed only for sleep and sex

It will work to condition your body.

Arrange your bedroom for quality sleep

Remove all electronic devices such as televisions, telephones, etc. from your room. The ideal for a good night's sleep is to create an environment with as few items as possible, except for a quiet, dark, comfortable bed.

Do sports
You can see three positive effects of regular cardio training, such as walking, running and swimming: you fall asleep faster, sleep deeper, and wake up less at night. It is especially important that you do intense exercises such as jogging as early as possible during the day.

Keep short if you are taking a nap during the day
Long candies can disturb your natural sleep patterns and cause you not to be tired enough to fall asleep.

Reduce Caffeine
Some people even drink coffee in the morning can cause insomnia. Caffeine can also cause you to go to the toilet at night. Try not to take caffeine in the afternoons.

Stop smoking
Nicotine makes it hard to fall asleep.

Use alcohol moderately
Alcohol can soothe the nervous system and make it easier to fall asleep. However, this effect lasts only a few hours and can then wake you up overnight. It also exacerbates other snoring and breathing problems.

If you haven't slept 20 minutes after you've gone to bed, get up.
Instead of turning around in bed, get up, go to the lounge, read a book or magazine. When you feel tired, go to bed again. It is a yoga movement that you can try to lift your legs up against the wall, take deep breaths and make you relax and fall asleep.

Do not use sleeping pills unless you have to
If you feel that you need to take sleeping medication, consult your doctor and use it as soon as possible.


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What is Sleep Hygiene? How Sleep Hygiene is Provided?

We spend almost a third of our lives asleep. Sleep is necessary for the rest of life. During sleep, consciousness is suspended but brain activity continues. During this time, both body and brain renewal occurs.

Sleep does not continue uniformly, it consists of different periods. Different stages of sleep follow each other in a certain order and order during the night. Sleep duration, sleep onset time, wake-up threshold and wake-up speed are the characteristics of sleep. These features vary from person to person. Every individual's sleep is personal, like a fingerprint, unlike any other. It is necessary to know the characteristics of sleep in order to conclude that the person's sleep is normal.

Normal and healthy sleep is essential for maintaining normal brain and body functions during wakefulness. Prolongation of insomnia causes tension, irritability and excessive mobility. Following long periods of sleep deprivation, attention and learning develop first and forgetfulness develops later. In sleep, the body is also repaired with hormonal systems and effects on the immune system.

Sleep hygiene should be considered for quality sleep. Sleep hygiene is a medical term given to the ground needed to provide a quality sleep which is indispensable for the protection of body and mind health. It should be administered according to one's own sleep type. The person should follow the sleep hygiene rules listed below, especially according to the time of sleep onset and night sleep.

1- Waking up at the same time every day
Delay in the morning waking time makes it difficult to fall asleep at night. If this condition persists, diseases caused by insomnia may occur. However, people who wake up very early in the week and have to sleep less than normal sleep time can sleep until late in the morning on weekends in order to overcome their sleep deprivation.

2- Getting out of bed when you wake up in the morning
After waking up in the morning, the prolongation of the period of getting out of bed causes sleep to resume. This, in fact, suffers from morning sleepiness and difficulty falling asleep that night, even if the night's sleep is sufficient.

Some people are slow to wake up in the morning. Even if these people wake up, it takes minutes or even hours for some people to get to full alert. If these people do not come out of bed as soon as they are succumbed to this situation, it is more difficult for them to go to full awakening to perform their daily activities, and the longer they fall asleep that night.

3- Making short-term “candies Öğ at noon

Between 12.00 and 14.00 during the day, short-term sleep not exceeding thirty minutes may be important for a normal sleep-wake rhythm. Sleeping for no more than 30 minutes can be beneficial for both mental and physical health. However, noon sleep should never be left until after 14.00. If left, it may be difficult to fall asleep that night. In addition, short sleeps during the day or in the evening are times that are stolen from your night's sleep.

4- Normal physical and mental activity during the day
Not doing any physical or mental activity during the day, being constantly immobile or little active and not being involved in any work seriously disrupts sleep quality at night. From the moment we wake up, thanks to our body movements and mental activity, substances that accumulate gradually in the nervous system, which will deepen the night's sleep as required.

These substances, which determine the depth of sleep, cannot occur sufficiently when there is not enough physical and mental activity. As a result, sleep becomes superficial and of poor quality. However, excessive physical activity after sunset also delayed the onset of sleep. At night, sports, excessive exercise, body fatigue disrupt both falling asleep and deepening of sleep-wells. Therefore, strict exercise should be discontinued at least 6 hours before bedtime.

5- Setting a threshold time to sleep

The constant fluctuation of the bed time disrupts the sleep-wake cycle. It causes inability to sleep at the desired time or waking up at the desired time. Knowing sleep characteristics, one should determine a bedtime that is real. For example, it is not realistic that a person who shows a late sleep feature, ie who does not sleep before 00.00, sleeps at 22.00. In the long term it can also cause insomnia.

Or, a person who has the feature of early sleep should not set the bedtime to 00.00 for different reasons. The bedtime does not have to be the same hours and minutes every night. The person should determine a realistic bed time in accordance with the time of sleep onset, taking into account the sufficient sleep time for himself. This time may show one hour forward and backward shift between nights.

6- Go to bed when ready to sleep

While setting a threshold time to sleep, in some cases the person may not want to sleep at that time. After a very tiring or very tense day or when an unexpected and emotionally affected condition is encountered, the onset of sleep may be delayed. In this case, you should be flexible and go to bed when you want to sleep at night or at night.

7- Pay attention to coffee, tea, alcohol, smoking

Foods such as tea, coffee, chocolate and cola activate the alertness systems in the brain, making it difficult to fall asleep and prevent deepening of sleep. For a healthy sleep, their consumption must be discontinued before sunset. Alcohol is a substance that is known to accelerate sleep but also reduces deep sleep and REM sleep.

It accelerates brain activity during sleep. The result is poor quality and non-relaxing sleep. Waking up early in the morning following alcohol intake occurs. Smoking also activates the bein regions that provide wakefulness, causing sleep to be superficial and of poor quality. People who smoke should at least reduce their smoking in the evening, preferably not.

8- Optimizing the physical properties of the bedroom

The physical characteristics of the bedroom are very important for a good quality sleep. The room should not contain very vivid and bright colors that trigger alertness. Pastel tones, yellow, blue and green colors provide a calm and calm effect on the transition to sleep positively. Having a window in the bedroom is important for the brain to sense the sunrise and accelerate the transition to wakefulness. However, if leaving the curtains open causes too much light to leak into the room at night, it is recommended to close the curtains before sleeping.

Too hot or too cold environment disturbs the structure of sleep. Regardless of the seasonal changes, the room temperature must be kept at a constant room temperature. Air conditioning or ventilation systems are not recommended because they cause dryness or allergic reactions to the upper respiratory tract during sleep. In the bedroom, devices such as televisions and musical instruments should not be kept. Because the bedroom should only be used for sleeping.

9- Termination of physical and mental activities before and immediately after entering bed

Reducing physical activity in the evening and mental relaxation are important for healthy sleep. He should stay away from situations that are very busy, especially after dinner. These situations include different behaviors or attitudes, such as telephone conversations that create distress and stress, and spending a lot of time at the computer. These activities should be discontinued at least two hours before the specified sleep time. The lights used in the evening should not be too bright and intense. Too hot or too cold shower during night hours disrupts sleep.

However, if the need for relaxation is felt, a warm shower helps to start sleep. Turning off the lights after bedtime is the first rule for starting sleep. Besides, avoiding activities such as reading books in bed, watching TV, eating and listening to music will start the normal course of sleep. However, if reading makes it easier to sleep, books can be read for a short period of time, which do not stimulate the mind too much, that is, very exciting, fearful or non-emotional.

10- When you can not fall asleep

When all the conditions are met, the effort to fall asleep should be avoided if it cannot fall asleep. In a healthy person without any sleep disorder, sleep starts 20-30 minutes after bedtime. In case of prolongation of this period, staying in bed to sleep and the effort to sleep slows the onset of sleep even further. In this case, it is necessary to leave the bedroom together with the activities that are desired but do not stimulate the mind.

For example, by switching to the lounge, you can try to watch programs that do not stimulate the mind, or to mix magazines that do not stimulate the mind, without turning on the light. Care must be taken to ensure physical and mental relaxation and never to stimulate the mind. When sleeping comes back to the bedroom
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