Regeneration is a key issue in the life of every physically active person. The body is able to return to full vitality both through a properly composed menu, as well as through rest. The key role in regeneration is played by sleep. How to effectively improve its quality?
Sleep and regeneration
Micro-damages occur during strength training. Their regeneration may take up to 48 hours. Sleep is the best time for regeneration. During sleep we deal with the production of hormones that are responsible for burning fat and gaining muscle mass. Why else is it worth taking care of the right amount of sleep every day? Without it we will not have enough strength to properly perform the training. You should be aware that lack of sleep causes the secretion of cortisol – the stress hormone. It is a catabolic hormone, which contributes to the damage to our body. Every person who exercises regularly should take care of vitamin C supplementation to reduce its level. The optimal dose is 1 gram per day.
Supplements combining vitamin B6, magnesium and zinc can be equally helpful. The first of them is responsible for heart function, muscle contractions, proper functioning of the body, its immunity and blood pressure. Magnesium affects the proper functioning of the nervous system, allowing you to calm down and sleep deeply. Zinc influences skin appearance and appetite. Additionally, it contributes to the metabolism of proteins and carbohydrates. The above-mentioned combination of vitamins and minerals not only reduces cortisol levels, but also helps you fall asleep and supports nighttime recovery.
Why else is it important to get enough sleep every day? Lack of sleep has a significant impact on glucose tolerance and immunity. In addition, during the night rest a growth hormone is secreted, which guarantees proper regeneration, muscle building and fat burning. Perhaps not everyone is aware of it, but lack of sleep contributes to the disruption of metabolism, accelerating it in a negative way. Sleep also secretes the male hormone testosterone, which effectively increases strength and muscle mass growth.
Proven ways to improve sleep quality
About 2 hours before bedtime it is worth resigning from using devices such as television, computer and smartphone. It is associated with the fact that after sunset in our brain activates the pineal gland. It is responsible for the secretion of melatonin, which regulates the sleep-wake cycle and the daily rhythm. The light emitted by the equipment mentioned above causes the brain to stop producing melatonin, remaining in a constant state of readiness and wakefulness. This effectively hinders a peaceful, deep sleep.
The last meal is best eaten about 3-4 hours before going to bed. The energetic maximum of our liver is between 01:00 and 03:00, when it should regenerate.
It is a good idea to ventilate the bedroom before going to bed. The temperature in this room should be about 18 degrees Celsius. So that nothing disturbs our sleep, a good solution will also be the purchase of blinds or blackout curtains.
Since our body likes routine, you should go to bed and get up at about the same time every day, whether it’s the middle of the week or the weekend.
To ensure a healthy, restful sleep, it is best to consume coffee or energy drinks only in the morning. Research shows that they can affect your night’s rest even 12 hours after drinking them.
Nicotine can also have a negative impact on the quality of our sleep. Therefore, the last cigarette should be smoked about 2 to 3 hours before going to bed.