Most fitness enthusiasts believe that spending more time in the gym will help them reach their fitness goals sooner. Due to this, they often ignore rest and exercise more than their muscles can actually handle. Besides having a quality fitness routine and sticking to a proper diet, in order to grow muscle and lose fat faster, you also need to hit the sack regularly. According to recent studies and prominent fitness experts, sleep is the real secret to muscular size and healthy weight loss. Sleep is an equally important element of your training as your diet and exercise routine is.
How Sleep Helps to Build Muscle?
Sleep is not only vital for muscle recovery, but also for muscle gain. When we hit the sack, energy consumption is lowered, and all the high-quality food we ate during the day could now be used to build muscle. Growth hormones are also naturally released during sleep which is essential for muscular recovery and regeneration. Lastly, when we sleep, out brain recharges and our body revitalize which is important to stay focused and motivated for exercising every day and building muscles. Simply put, when you sleep you recover, and when you recover you are able to repair and rebuild which is essential for optimal progress and reaching your dream body goals.
Sleep Tips for Fitness Enthusiasts
If you are having troubles to fall asleep at night, or you want to make sure you fall asleep faster and get enough sleep every night, a great tip to follow is to set up a sleep routine. Your sleep routine should occur around 60-90 minutes before going to bed, and it can include almost any activity that helps you relax both physically and mentally. Start by dimming the lights, shutting off all electronics (also try to avoid your phone), and simply do everything to turn your bedroom into a sleeping sanctuary. In order to create an ideal sleeping environment, you should sleep on a quality mattress, and your room should be dark, quiet and reasonably cool.
To relax, you can take a nice hot shower or a bath, do some light reading or listen to relaxing music. Anything is allowed as long it’s non-electronic and not physically demanding. Your routine doesn’t have to be exactly the same every night, but it should consist of the same activities. It would also be great if it could occur in the same hours every evening. This is a simple and effective way to fall asleep faster and increase your sleep quality.
If you have troubles with waking up in the middle of the night, you may be drinking too much liquid, eating or training too close to bedtime. Other things, such as non-regulated blood sugar, hormonal imbalances and similar can cause waking up in the middle of the night. However, in most cases, the problem lies in your pre-bed routine and unhealthy sleeping habits. In order not to mess with your sleep, avoid late meals and make sure you complete your training 4 to 6 hours prior to going to bed.