For everyone involved in bodybuilding, the most important time slot is actually the rest periods. He needs to be well rested so he can get ready for the next training and get his body in the shortest possible time.
Research at Harvard University shows that healthy sleep and sleep patterns play an important role in the body in many important aspects such as immune system, metabolism, memory, learning. For bodybuilders, sleep means faster tissue repair, more efficient training, and more muscle mass formation.
Based on this research we will arrange your sleep and share with you 6 tips that will help you get a deep sleep.
1. Create a Dark Environment
Did you know that even the smallest light source can miss all your sleep, or cause your sleep to become inefficient? If you sleep with the light you will have to give up this habit. Turn off all light sources, including your phone. Because the light is one of the stimuli that blocks melatonin, the hormone that allows you to enter the sleeping process, to become the most active.
2. Stay away from your electronics
The National Sleep Foundation’s 2011 study found that people who left an appliance an hour before sleeping on computers, televisions, and telephones, had much less sleeping problems than those who were interested in equipment until they entered the bed. So you have to leave the electronics one hour before you go to bed.
3. Sometimes Make Meditation
Meditation? We hear what you say. Relax and focus on your back and lean back and breathe. You can lie on your bed. Stay away from worries that accumulate in your head throughout the day. Focus on your breath and your body. Over time, you feel your muscles relax. This event will be one of your favorite things in a few days before you sleep.
4. Make yourself a more comfortable sleeping environment
If you are complaining about your bed or if you have not changed your long-lasting pages, now is the time to change. A healthier and more comfortable bed is one of the most important factors that improve your sleep quality and relax your muscles. Change and clean your bed covers regularly. It will make you feel better. If you need comfortable things for your muscle aches, you can also look for a suitable bed and pillow.
5. Wake up easily
Are you setting a couple of alarms for every 5 minutes? Unfortunately, most people live their lives this way. Instead, drop your alarm count to 2. Get up 15-20 minutes before the time you need to wake up the first to wake up first. If the 2nd alarm is off, play it at the required time. As soon as you start to lie down at certain times, you are sure you will not need to hear it until after 1 week at the latest.
6. Do not Neglect 8 Hour Sleeping
Yes, 8 hours minimum sleep is not a legend. It is very important to get an efficient 8 hours of sleep in your most precious sleeping period for your muscle development. In a study conducted at the University of Wisconsin, you’ll find that a minimum of 8 hours of sleep to acquire new skills will help you remember what you learned and what you learned. An efficient sleep of 8 hours is required for the new sun to get fit and ready to go. It is also a plus for your muscle development.
Whether you’re dealing with bodybuilding or some other sport, or not doing any sports at all, sleep is the perfect medicine for all your metabolic activities. In addition to this, you can also use the nutritional supplements that can help you relax and get into sleep quickly, in consultation with a specialist. Food helps to arrange your sleep patterns and can be used according to your needs. Nevertheless, use these 6 substances to regulate your sleep!