The role of sleep

[p3pe]

The human body is amazing biological machine, which is subjected to more stress, the faster it grows and develops strength. This is what we do when we train, we put our bodies and minds are increasingly high levels of stress. Therefore, to gain maximum benefit from the training you need to get enough hours of sleep.
It is generally accepted that most people need about 8 hours of sleep a day, but people are different.
This is the program step by step, you learned what means "perfect quality of sleep."


PROGRAM



Step 1
Decide How much you want to devote time to sleep and at what time are you going to wake up. You may need to adjust to working hours or other individual circumstances. Be reasonable, do not start to add another hour of sleep before starting work / training, then fooling himself. Keep up to now, also on weekends. Everyone knows that sometimes it's hard to get up, but it just takes a while, you woke up and started in full than function. The same is with the battery when it needs recharging. (Digression)



Step 2
Ask yourself how much you wyspałeś, if you still feel very tired in the morning, try to set a wake-up call for another time and go to sleep. Remember that too much sleep can negatively influence you, because then they will play a key role automatically your body and you will feel very slow. If you wake up during the deep stages of sleep, you will feel much worse than during the morning wake up call. So it is better to pre-plan a larger / smaller number of hours of sleep.



Step 3
Now, when it's scheduled time to sleep, to relax you, stick with it as much as you can. Remember that you must stick to your plan. You can not "catch up" on sleep, it does not work that way, so do not try to deceive yourself. If you feel very tired that day, you can go to bed an hour / two hours earlier. You will feel much better.
If you feel very tired during the day for whatever reason, naps can often be very beneficial. Some people do not feel better using them, so they are not for every positive. After a few hours of sleep on the couch in the afternoon, even though you feel tired still do not go to sleep because your body when you wake up will always feel tired, it's like a transitional mode. You have to gradually put to bed to sleep on your specified time. Conversely, it will unfortunately disrupt your sleep at night, which will achieve poor quality rest. Do not do this unless you are really sick.



Step 4
Before going to bed, do not eat sugar and do not drink caffeine.
See how much caffeine you consume each day and try not to exceed a time limit in which you slowly preparing to sleep (about 3-4 hours before bedtime) Every body reacts differently to it.



Sleep is a key element for good health and education, I appreciate it, because some people do not even know it.

[SMKillerBody]

I devoted a whole chapter to the topic of sleep in a book I just wrote. I think it is things like this that seem to go unnoticed by most people. Great post!

[stealthmedia]

Instead of stopping caffeine 3-4 hours before sleep it would be more beneficial to stop caffeine intake by the time the sun sets. The sun setting is the main cue for your body to begin melatonin production leading up to sleep.

[stevialu]

Thank you, it's a great post. Sleep is very important, but if it is easy for me to wake up at night, what should I pay attention to?

[egosum12]

Good article

[canuckmike]

We all know sleep is important, if your a very light sleeper like me getting it is a whole other story!

[Icanlift]

Is it okay if I take a protein shake and then take a 1-2 hour nap?

[JohnSmeton]

nice article and sleep is so important. Ive said this for many years.

[russiax]

great

[Easty20]

Is it okay if I take a protein shake and then take a 1-2 hour nap?

It's fine!

[Euanjm]

Always getting my 9 hours

[LudvigS]

+1 Sleep is important. People drink too much caffeine seriously.

[ConnorBryant]

Nice post! Nice article. Cheers.
very clear and succinct.

As far as caffeine, ideally, you shouldn't be drinking any. If you do, shouldn't be after lunch.

If you are waking up at night (unless you have a reason, like the neighbours cats are making mad love to each other like mine do) then you're circadian rhythms are probably off (like most people's these days are).

There's a good article and review for some sun clock thing about this on the
LEARNING THE STEEL
website for discipline, motivation, building willpower etc...but also talks about sleep

[PharmaFreak1]

Great article!

I am a very light sleeper, so I was constantly feeling tired. What I have found works best for me is:

1. Having a set bedtime and wakeup time
2. Avoiding caffeine past 6:00pm
3. Taking a sleep aid. I use GH Freak , obvioiusly! lol - - but I figure that I may as well take a supplement that'll also boost natural GH production if I'm taking a sleep aid as well
4. Making sure to not train within 3 hours of bedtime (this always amps me up and I end up with too much energy to relax and fall asleep)
5. Try to avoid drinking too many fluids 1-2 hours before bedtime, because then I end up waking up a million times to go to the washroom!....

This topic is ignored way too much, great post!

[xxsupergman25xx]

awesome article. for a couple years now i have stressed an important nights sleep and my life has much better since implementing it.

[geniash]

+1. I use Sleep Cycle app to track my sleep pattern and really like the functionality to wake me up at the most appropriate time in the cycle.

[heinstein]

you can not "catch up" on sleep. Please explain.

[OTERASTIOS]

very good article

[McDoubles]

Thanks man! RECOVERY!!

[thomasbroad]

Great article.
It's a topic I want to learn more about.
Repped.

[painholic]

nice post!

[humangus]

Here is an interesting study on sleep and testosterone levels. It looks like the amount of sleep you get can really impact your test levels.



J Clin Endocrinol Metab. 2003 Jul;88(7):3099-104.
Seasonal variation of testosterone and waist to hip ratio in men: the Tromsø study.
Svartberg J, Jorde R, Sundsfjord J, Bønaa KH, Barrett-Connor E.
Source http://www.mindandmuscle.net/article...l-prohormones/

Department of Medicine, University Hospital of North Norway, N-9038 Tromsø. johan.svartberg@unn.no
Abstract

Studies of seasonal variation in male testosterone levels show contradictory results. We report here a cross-sectional study of the seasonal variation in total and free testosterone, LH, and SHBG levels in 1548 men living in north Norway, a population exposed to a wide seasonal variation in temperature and daylight. Total testosterone showed a bimodal seasonal variation (P < 0.001) with a small peak in February, the nadir in June, and a more prominent peak in October and November. Free testosterone also showed a significant seasonal pattern (P < 0.001), with the peak in December and the nadir in August. These patterns persisted after adjusting for age and waist to hip ratio (P < 0.001). Lowest testosterone levels occurred in months with the highest temperatures and longest hours of daylight. Waist to hip ratio paralleled the change in daylight and temperature, with the highest values during the summer and was thus inversely related to the seasonal testosterone variation. The variations in hormone levels were large, with a 31% difference between the lowest and highest monthly mean level of free testosterone. Prospective studies are needed to establish the direction of the association and its etiology.

[fitnessbrah91]

thanks for the post bro

[Luke112]

couldnt agree more, nice one

[xxsupergman25xx]

i cant take caffeine 8 hours before bed. it will keep me up. sugar will also keep me up and ruin my sleep. i have almost 0grams for about 2-3 hours before sleep. i take 3mg of melatonin every night for 4 yrs now. helps tremendously.

[mack137]

Agreed sleep is very important. Having sex before sleep also plays mojor role in bodybuilding. Having good sex accompanied by sleep and protein shakes and then gym will build you strong and results will be graet.

[ANDYtheHUMAN]

Restless children. A sleep lovers nightmare. Srs. I have one.
Had up to 3 w relationships. So hard to sleep. So hard. this is y I'm up now. She wakes me from dream. Then passes out. I'm wide awake.

[backisassuk]

One thing that bothers me is people saying about regulating sleep with when the sun sets, rises or whatever. This varies majorly in different countries where countries get very differential amounts of sun where they are situated. What is the answer to this when comparing countries like Iceland and China?

[Summer2Z]

just cant say goodbye to my bed in the morning..

[rrudy]

Nice article bro. I never really paid attention to the role of sleep until a few months ago. With my schedule, it is sometimes hard to get the 7-8 hrs of sleep. I notice that when I go a few days with say 5 hrs of sleep, then I get 8 hrs or more on another day, all the muscles that I had been working on the last few days feel sore...almost like they were just waiting for quality sleep to start recovering.