Getting fit and living a healthy lifestyle involves more than being active and eating healthy. A good mental attitude, staying hydrated, and avoiding overindulgence in alcohol are important. You also must prioritize sleep. Most people understand how mental attitude and eliminating unhealthy substances help but fail to identify where adequate sleep is part of the picture. We’re a country that honors burning the candle at both ends. Sleep is vital to recovery and part of the process of building muscles. Without adequate sleep, you’ll never see the results you want.
Exercise and eating the right type of food start the process.
You need the right fuel to boost your energy and build muscle tissue. Exercise is also vital. It causes micro tears in the muscles that need to heal. That’s where sleep becomes important. Recovery takes place at that time. It’s when the body builds muscle tissue. Human growth hormone—HGH—increases during sleep. It stimulates the production of muscle tissue and increases bone density. Sleep also increases testosterone levels, which boosts muscle tissue formation. Getting adequate quality sleep is vital to the process.
What is adequate, quality sleep.
Your body goes through four to six sleep cycles every night that vary in length. Within those cycles are three non-rapid eye movement stages—NREM—and one rapid eye movement stage—REM. The body heals during the NREM stages. You dream during the REM stage. During NREM, breathing slows. Blood pressure drops, allowing more blood to flow to the muscles. The tiny micro tears heal in the muscles, which causes muscles to become larger and stronger. The brain reorganizes during REM sleep, improving memory. Your body creates the hormones necessary to build muscle tissue during deep sleep.
Create a healthier sleep environment.
Start by creating a sleep schedule and keep it, even on the weekend. Everyone’s sleep requirement is different. The average number of hours is between 7 and 9. It requires a dark, quiet room that’s slightly cooler. Turn off your computer and phone a half hour before bedtime and get plenty of sunshine during the day. When you get up in the morning, open the shades or curtains and get sunlight. Studies show that getting adequate sunlight has a bigger effect on sleep quality than the blue light from computers. It affects the sleep cycle more.
- Keep your room cooler. Ideal for most people is between 60 and 68 degrees. Make sure your mattress and pillow are comfortable and suited to your needs. If you take power naps during the day, make them 20 minutes or less.
- Learning to calm your mind and relax is necessary for quality sleep. Use deep breathing techniques and meditation. A warm shower or bath at night is also relaxing.
- Don’t use stimulants or alcohol before bedtime. If you’re susceptible to caffeine, cut out colas, coffee, and other drinks with caffeine. Nicotine is also a stimulant. While alcohol may relax you, it diminishes the quality of sleep.
- Adequate sleep is vital for other functions besides recovery. Your immune system functions better when you have enough quality sleep. Sleep reduces inflammation and improves physical and mental performance.
For more information, contact us today at Rising Fitness Gym