The Link Between Exercise and Sleeping

When you had a long and tiring workout, you just want to go home and sleep, right immediately? It gives you a satisfaction that when you wake up, you’re ready to take on another day at the gym for successful growth.

Has it ever pondered in your mind of how we fall asleep?

In a simple manner, your internal body clock recognizes the environment. When it is bright, your brain signals your body that it is daytime. When it is dark or night time; your body automatically releases this chemical called, Melatonin. It will slowly feel drowsy as the melatonin level increases.

If you’re a Bodybuilder, and you’re aiming for more muscular size, don’t disregard the importance of sleeping. There are certain hormones released for muscle reconstruction during your sleep. You will recharge your mind, and mentally recuperate to prepare for your next day’s workout during your sleep.

Benefits and the importance of sleeping

How many hours?

How long do we have to sleep? If we are in lack of sleep, we feel so weak and have that urge not to get up from bed. If we oversleep, you still feel sleepy and sometimes, get a throbbing headache. According to National Sleep Foundation, there is a specific number of hours depending on which age group we belong.

AGE GROUP HOURS OF SLEEP
0-3 Months 12-18
4-11 Months 14-15
1-2 Years 12-14
3-5 Years 11-13
6-13 Years 10-11
14-17 Years 8.5-9.5
18-25 Years 7-9
26-64 Years 7-9
65+ 7-8

What are the benefits to my body?

Having sufficient amount of sleep gives you high factors in your body. Numerous benefits sleep can help you avoid possible health risks.

Your body regulates insulin to control your blood sugar to prevent the risk of having diabetes.

During sleep, your body recovers. It repairs damaged cells. Your muscles grow and heal themselves during your sleep.

Natural growth hormones are released. It is important to children, teens, and adults.

Your immune system strengthens during your sleep. It helps you fend off common sicknesses that you can acquire from the environment.

Enhanced Performance and Senses

When you only had a few hours of sleep, the tendency is, you feel uncomfortable throughout your day. You will only disappoint yourself, by not performing well in your activities. Only having a sufficient sleep can improve the quality of your work. For Example:

You’ll have a lower chance getting into car accidents because you will be aware of the hazards around you. If you drive and you still feel a little bit sleepy, your life is already at risk. Do not drive when you have lack of sleep

You won’t feel lazy in your line of work because you are well rested. You wouldn’t want to get fired just because you are caught sleeping on the job, do you?

As a student, listening to lectures won’t be hard because you can focus more on the lesson. You will miss a lot if you miss your hours of sleep.

Importance of Sleeping for My Muscles

I have been lifting for around six years now, and I have experienced the importance of; discipline in my workouts, maintaining my proper diets, and getting all the sleep I can get. I have been working hard for it because I wanted to improve my body and see what I can do with it.

I started lifting when I was in 3rd-year high school because it became a fad among my friends. I would always stay up late, because of my school works and my social life. I never saw the importance of sleeping to grow muscle. Until one day I realized that I wasn’t getting any bigger, and I would always look tired. My performance in lifting was getting poorer and poorer every single day. I didn’t worry about my diet because I was eating clean.

It was only during the summer break I know I would get enough sleep, so I had to stop lifting for a while and waited a few more months for summer break. During the break, I was able to get a plenty amount of sleep. I noticed that my lifts are increasing. I was burning excess fat and gained leaner muscle.

That’s when I realized that I should never take the amount of time to rest for granted. Lifting weights is just a part of the process, and the diet is just another. You have to put into consideration the importance of sleeping as it is essential for muscle growth.

Sleeping Advices for Muscle Growth

No more lifting near bedtime

Even after your workout, the adrenaline is still rushing. You will have a hard time sleeping, and you will end up switching positions and make yourself feel uncomfortable.

Turn off your Electronic devices

Your senses reactivate themselves under the influence of light. Make sure to turn off your gadgets. Once you’re using devices, it disrupts the production of melatonin thus, making you wide awake.

Sleeping Schedule

Keep track of your sleeping schedule. Once your sleeping schedule gets disrupted, you will have difficulties sleeping, and waking up in time.

Control your caffeine intake

For the coffee lovers out there. Increase your hyperactivity and in a result, you will have difficulty sleeping at night. I suggest that you only take caffeine in the morning, and the latest would be in the afternoon.

Conclusion

Sleep deficiency, in general, is harmful to us. It could do a lot of damage, and an instant it could take away one’s life. The importance of sleeping is bliss. With our fast and industrious culture today, we need to find time to get enough sleep as much as we could. If you have any other tips on sleep, feel free to comment below. Show care and share this with your friends!