Strong training, proper nutrition and optimal regeneration are the main principles that every bodybuilder is guided by. Amateurs often forget about the latter, or appropriate rest. Have you ever wondered how important your dreams are? Strength trainers should know this perfectly. Find out what is the role of sleep in the life of a bodybuilder!
Sleep – benefits
It’s impossible to hide that bodybuilding is becoming more and more popular. Bodybuilders are constantly looking for better and better supplements or other methods that will help increase recovery and build more muscle tissue. Modern supplements, innovative workouts, and various diets. All this certainly has a huge impact on the figure. However, in all this, many people forget about the most important one. It is, of course, a dream. No training and sophisticated diet can replace regeneration and rest. And just a few hours of sleep is the best way to get up fully rested the next day. Its insufficient amount, even with a solid diet and training, can greatly reduce the effectiveness of the effects obtained.
Sleep is responsible for many life functions. For every bodybuilder he is very important. “Why? After all, nothing happens then. ” If you think so, you do not even know how wrong you are. While you are sleeping, the body produces a lot of growth hormone. But that’s not the end! Then, too, your body undergoes an increased protein synthesis process. These are two important functions. And there are also benefits such as reduction of energy consumption and the restoration of all tissues including brain cells. If you sleep too short, it may happen that your time spent at the gym will be lost in part. And you do not want this!
Sleep – its basics
The human brain is a very complicated organ. All the time research is being done on how the behavior behaves during sleep. Some things have already been discovered and explained. The fact is that during sleep, the brain goes through several cycles that last about 90 – 100 minutes each. However, each cycle consists of phases. There are two types of REM sleep (Rapid Eye Movement) and non-REM sleep. The dream consists of 4 phases of non-REM sleep and one REM sleep. Studies have shown that most people experience about 5 cycles per day. Such knowledge about the occurring cycles is very important for bodybuilders. Lack of REM sleep and the third and fourth phase may have negative consequences. It is during the above-mentioned stages that your body regenerates and rests to the greatest extent.The reason for this is reduced activity and brain activity. The REM sleep is largely responsible for memory retention. In newborns, REM lasts 50% of the entire sleep time. The level decreases with age, for adults REM is only about 20% – 25% per day. Children develop quickly and dynamically, the transition from childhood to adulthood indicates that REM is extremely important and beneficial for growth. Nothing, however, is unambiguous, because as I have already mentioned research on the mechanism of sleep all the time. Bodybuilders will certainly experience many benefits from uninterrupted sleep at night, which should last about 8 hours a day (depending on the body).for adults REM is only about 20% – 25% daily. Children develop quickly and dynamically, the transition from childhood to adulthood indicates that REM is extremely important and beneficial for growth. Nothing, however, is unambiguous, because as I have already mentioned research on the mechanism of sleep all the time. Bodybuilders will certainly experience many benefits from uninterrupted sleep at night, which should last about 8 hours a day (depending on the body).for adults REM is only about 20% – 25% daily. Children develop quickly and dynamically, the transition from childhood to adulthood indicates that REM is extremely important and beneficial for growth. Nothing, however, is unambiguous, because as I have already mentioned research on the mechanism of sleep all the time. Bodybuilders will certainly experience many benefits from uninterrupted sleep at night, which should last about 8 hours a day (depending on the body).which should last about 8 hours a day (depending on the organism).which should last about 8 hours a day (depending on the organism).
The first phase is the non-REM stage that brings us to sleep, when we are just beginning to fall asleep. It lasts the shortest, because it only takes from 2% to 5% of the entire sleep cycle daily
Phase Two It is considered the main and basic phase of non-REM. It lasts about 45% of sleep.
Phase three and fourth The third and fourth stages of non-REM are also known as the delta sleep. These are the deepest stages of sleep and last about 30% – 40% of the time. Your brain regenerates the most then.
REM (description below) This is the most active phase. REM counts 20% – 25% of all time when we sleep. It is characterized by the fact that during this stage the brain shows increased activity, and the heartbeat and breathing are accelerated. It is at this stage that dreams occur.
Regeneration of muscle tissue, production of growth hormone
Numerous studies have shown that growth hormone is produced during sleep. Your body then produces up to 60% to 70% of the daily hormone in your body. It is released when our sleep is the deepest, that is in the 3rd and 4th stages. Poor quality of sleep can have a very negative effect on the process of its production, and what is connected with this growth of muscles will be much smaller. Studies have shown that during the REM phase, the body is able to regenerate muscle tissue, organs and bones. It replenishes the cells of the immune system and influences the regulation of the level of growth hormone in your body. Sleep has a big impact on our mental and physical well-being.
Eating the right meal a few hours before bedtime is very important. When you sleep, you do not consume any food for a few hours. We can compare this time to a post that is catabolic to muscles. Consuming a meal at bedtime, stops this process and increases the synthesis of protein, which does not occur directly in the muscles. The whole process is associated with the digestive tract. The body then tries to get the amino acids from our stomach. Remember a full-blown dinner for about 2 hours before bedtime. Do not forget about the proper supply of carbohydrates if your training takes place in the evening
Your brain also needs rest
If your brain is refreshed, you only gain from it. In training, you need not only large amounts of strength, but also the highest concentration and motivation. The greater the concentration, the greater the motivation. How is it that the body responsible for so many important functions rests? The whole process involves adenosine. Adenosine is a neurotransmitter that is mainly responsible for the production of ATP. It can also be called a molecule that stores energy and drives all the biochemical reactions taking place in the cells of our body. It sends a message to the brain about the need to rest. Studies have shown that levels of adenosine actually indicate when the brain has enhanced or decreased activity. The lowest level was recorded during sleep, and the highest at the end of the whole day. This means that at the end of the entire working day,learning and other activities the brain is the most tired.
A few tips for a better night’s sleep
Never sleep more than you should! It can cause that the body will not be able to get used to the uniform sleep cycle. In addition, such “excessive” leisure leads to problems with falling asleep.
Intense cardio sessions, high intensity and hard workouts will cause the tired organism to quickly demand rest. It will make it easier for you to fall asleep. In many cases, evening training can be an ideal solution to sleep problems.
Avoid consumption of alcohol and products rich in caffeine or tyrosine before going to bed. Caffeine, as you know, has a stimulating effect. Tyrosine stimulates and stimulates the brain to act, while alcohol interferes with the sleep stages.
The evening should be a time of relaxation for you, not stress. Stress is not conducive to proper regeneration.
Do not watch TV in bed. Your brain can take this as a stimulus to act and you will have trouble falling asleep.
The conditions in which you fall asleep are important. Try to keep the room at the optimum temperature, turn off all the lights. At the time of falling asleep you can turn on your favorite music that works for you relaxing.
Avoid all sleeping pills that help fall asleep, but disrupt the normal patterns of human sleep.
At bedtime, take a warm bath. It has a relaxing and soothing effect on the body.
Sleep – summary
Sleep is very important for every bodybuilder. Its lack or deficiency leads to a bad mood not only psychological but also physical. It is a very important factor responsible for the regeneration of the whole organism.