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Saturday, June 23, 2018

7 Bodybuilding Sleep Tips for Better Rest and Recovery

Muscle recovery is just as important as exercise is to muscle growth since the two processes complement each other. Sleep is definitely the most important time for your body to recover, repair itself, and grow. Apart from inhibiting the production of growth hormone, lack of sleep also curbs your energy levels and weakens your immune system.

However, sleep is not only about completing all the recommended 8 hours but also having the highest quality sleep possible. Thankfully, there are ways that you can employ to reduce the amount it takes you to fall asleep, stay asleep for longer, and in turn maximize on your muscle growth process. To help you, here are the 7 bodybuilding sleep tips for better rest and recovery.

1. Maintain a consistent sleeping and waking up pattern

One of the best ways to have quality sleep is to maintain a consistent sleeping and waling pattern. When you go to bed and wake up at the same time every day, you get to cue your body’s internal clock to except sleep at a certain period every day. This in turn helps reduce the time it takes for you to fall asleep as well as improving your overall quality of sleep.

2. Don’t exercise too close to bedtime

Although exercise tends to make you fall asleep faster, it can also leave you restless when done too close to bed time. This is because when you exercise too close to bedtime, you elevate your body temperature thus leaving your mind too wired to fall asleep. Therefore, you should always try as much as possible to end all your workouts 3 to 4 hours before you go to bed.

3. Limit your intake of caffeine and other stimulants

In order to fall sleep faster and stay asleep throughout the whole night, you need to limit your intake of caffeine and any other stimulant. Since caffeine acts by boosting your energy and alertness, consuming it late at night may leave you feeling jittery when you want to go to bed. Even if you happen if you manage to fall asleep without any problem, it may still act by decreasing the overall quality of your sleep.

4. Your mattresses matters

If you have tried sleeping on a bad mattress then you know how it is like to wake up feeling tired and worn out. In order to get quality sleep, you need to make sure that you have a good mattress and a comfortable bed. A good mattress should conform to the shape of your body, relieving pressure points, and distributing your body weight evenly. Murphy bed mattress is one of the few products that will give you a great night’s sleep and wake up feeling relaxed.

5. Turn off all electronics 30 to 60 minutes before bedtime

A study by Ohio State University found that an average of four weeks exposure to light from electronic devices like smart phones, tablets, laptops, and android television box makes the fur balls more lethargic and depressed than those that sleep in total darkness. This is because this light suppresses the body’s ability to release melatonin naturally, the hormone that helps your body maintain its circadian rhythm. This is why you should always turn off all your electronic devices at least 30 minutes before you go to bed.

6. Avoid going to bed either too hungry or too full.

Having a big meals right before going to bed usually makes it harder for you to fall asleep. The extra food will cause your body to boost its metabolism and temperature which will lead to an increased brain activity. On the other hand, a small to medium sized meal allows you to sleep more comfortably and saves you from a growling stomach.

7. Add some supplements in your sleep plan.

There are some few supplements that have been found to be very effective in improving quality of your sleep. These ranges from those supplements that help you regulate your sleep quality like Magnesium to those that that calms the mind and reduces anxiety like Lavender oil.

Having quality sleep is very important when it comes to maximizing your muscle growth. It helps you to recover faster from exercise, enables you to perform better, and improves your mental health. This is done through improving your body’s efficiency in utilizing fat for energy and reducing your levels of muscle-wasting. By following these 7 simple bodybuilding sleep tips, you will be able to improve your sleep quality and in turn achieve your fitness goals much faster.