My 4 rules of SLEEP

My 4 rules of SLEEP

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    Sleep is one of the most important tools for an athlete’s health. The quality of sleep affects the results of the training process, recovery and well-being of the athlete.

    There are a couple of rules regarding sleep that can be applied to help a weightlifter maintain their health and provide maximum effectiveness to a weightlifting program’s intense training.

    RULE #1: Do not exercise less than three hours prior to sleep.

    Experts believe that our biorhythms regulate the flow of chemicals and hormones that affect the body’s physical, emotional and mental activity, and determine our daily workload.

    With the onset of darkness, and with a maximum peak at 11:00 PM, the pineal gland produces melatonin.

    Melatonin affects the quality and duration of sleep.

    This hormone may also have an influence on an increased production of growth hormone, and may lower the level of cortisol (a stress hormone).

    If you train in the evening, your cortisol levels will remain high and will not allow the melatonin and growth hormone to work efficiently. This often leads to insomnia, which then leads to the lack of sleep and  lack of recovery as well.

    RULE #2: Half an hour before you go to sleep, switch the gadget mode on your phone to "yellow light" or the energy save mode and remove light sources from the room completely.

    Melatonin is very sensitive to light sources. Therefore, under full illumination, it will be harder to fall asleep. Studies have shown that the secretion of this hormone shifts by three hours later if there is a source of blue light around you. Yellow light pushes the peak concentration of the hormone the least, but it still reduces its production.

    RULE #3:  If you are between 18-65 years, then the duration of sleep for you should be no less than 6-8 hours. This is essential for proper functioning of the body. Sleeping less than 6 hours a day can lead to the development of diseases of the cardiovascular system, premature aging and overeating. It is very important for athletes who train their body and care about their weight to get this amount of sleep.

    RULE #4: Eat enough protein products.

    Melatonin can also be synthesized in the intestine from its predecessor, amino acid tryptophan. Meat, poultry, dairy products and beans contain healthy amounts of this amino acid.

    Regarding the effects listed above, it is worth reviewing the regimen of your day, especially if you are training intensively. Lack of sleep can lead to depression, which has a generally negative impact on your physical and mental health.


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