Well, the reason why I decided to write about sleep is because its important role and how much it effect's our health in a very, very positive way.
If you wanna be fit, energized, have a good sex life, balanced mood & blood sugar, healthy liver function, balanced hormones etc.. sleeping is definitely not a waste of time, and it will enhance all these things.
I will try to explain it in a very basic and easy way.
Sleeping can be compared very easily as an anabolic process - the body is building up while sleeping. When you are awake, it's the catabolic process that is active, you are breaking down muscle and using your energy. These are both important, and none of them is "bad" or "good", we need them both. But if you don't have enough of one of them, for example sleep - the anabolic process; there will for sure be a problem.
So actually it's not when you are at the gym or after your work out the body is in its best shape, even if the feeling after exercising is great - with happy-hormones rushing around!
During work out the body is in a catabolic and inflammatory process stressing your cells and muscles by producing free radicals and pushing your muscles limits.
While, when you are resting, is when the anabolic - building of muscles is taking place. It's now we give that time and space for our body to make the magic happen.
Number ONE for getting the perfect body (what ever that means for You) and results with your training, it's sleeping routine and balancing your blood sugar. Especially for you Men.. See, during sleep our body produces melatonin, which is necessary for hormones and your testosterone production. So no sleep = killing of hormones!
If you don't have a testosterone production in function, it will effect yours (and your partners!) sex life, muscle building and much more - in a negative way.
So what is a good sleep routine?
I will not talk about the amount of hours per night, as the important thing is the quality, the amount of REM sleep, that makes the difference.
Though there are several ways to promote it like taking magnesium (magnesium citrate or citramate 200-500mg at bedtime), melatonin, chamomile, lavender, valerian, and avoiding stimulants as coffee and black tea late at night, computer/TV before bed etc. Also keeping a routine, going to bed around same time every night helps, preferable 22 a clock, or before midnight.
So what is a good sleep routine?
I will not talk about the amount of hours per night, as the important thing is the quality, the amount of REM sleep, that makes the difference.
Though there are several ways to promote it like taking magnesium (magnesium citrate or citramate 200-500mg at bedtime), melatonin, chamomile, lavender, valerian, and avoiding stimulants as coffee and black tea late at night, computer/TV before bed etc. Also keeping a routine, going to bed around same time every night helps, preferable 22 a clock, or before midnight.
The other step, to balance blood sugar means cutting out processed food, no sugars and loading up with herbs, grass feed meat, coconut oil, nuts & seeds and other essential oils that stimulates brain to stop the sugar spikes and nourish.
Well I am not an expert, not perfect and I tend to spend many hours, maybe too many, exercising. But, I think this makes so much sense, I do believe this is very interesting and necessary to know and keep in mind. To push your body long term in an extreme way, is not healthy or nice and it can give opposite effect of your exercise.
I know of my own experience and recommend to find balance. As I said, I do tend to exaggerate sometimes, but will also pay for it, feeling sore and inflammation in the body when I don't give it enough rest.
I'm getting better finding the balance, planning my rest days and I try to include more yoga, walking and meditation to not only tear my body sweaty and exhausted.
Have fun, sweet dreams and be active!
Ciao
Lina
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