Lack Of Sleep: Poor sleep can affect your health, improve sleep cycle with these tips
Lack Of Sleep: A good sleep is very important to stay healthy. But if you are not getting enough sleep then it can have a bad effect on your fitness. So let's know about the effects of poor sleep on fitness -
Lack Of Sleep: Many of the world's best athletes say that a good night's sleep is an essential part of their training routine. Good sleep helps them perform better. For example, Serena Williams tries to get eight hours of sleep every night. While NBA star LeBron James aims for eight to ten hours a night daily.
At the same time, NFL legend Tom Brady says that he goes to sleep early and gets at least nine hours of sleep. This shows that a good sleep is very important to stay fit.
This is not a new thing. Sleep is very important for our physical and mental development. But sleep is very important not only for athletes, but also for amateur gym goers. So let's know how you can fulfill your fitness goals by getting a good sleep.
Exercise is a great way to improve your aerobic fitness. With its help, not only improves aerobic capacity, but also your efficiency. The body's mitochondria are an important contributor to a good aerobic fitness. But it has been revealed in many research that due to poor sleep, the ability of mitochondria to function is less. That's why it is better that you take a good sleep to improve aerobic fitness.
If you want to develop your muscles, then sleep is also very important for this. Muscle growth occurs when new proteins are added to the muscle structure. This process is called muscle protein synthesis. This process happens through exercise and eating. But if you are not getting enough sleep, then even after consuming nutrients, the process of muscle protein synthesis in the body is less. This goes to show that poor sleep can hinder muscle growth for the body.
Hormones are chemical messengers that contribute to a variety of functions throughout the body, such as the growth and development of tissues. The hormones involved in this building process can be referred to as "anabolic" hormones. Testosterone and growth hormone are released in our body during sleep, but if you get 5 or less hours of sleep, it reduces the level of these hormones in the body.
How to get good sleep?
Before bed, do things that help you relax, such as reading a book or listening to relaxing music.
A hot shower before bed can be beneficial, as the drop in body temperature after a bath can help you fall asleep faster.
Exposure to light at night can reduce the quality of sleep, so try to dim the lights as much as possible.
Keep the room cool, but not too cold. Too hot or too cold an environment can disrupt the quality of sleep.
Research shows that physical activity is beneficial for sleep quality, so try to incorporate some exercise or physical activity into your routine.
Make a fixed schedule for your sleeping and waking up. This habit has been linked to improving the quality of your sleep.
Disclaimer: The advice and suggestions mentioned in the article are for general information purpose only and should not be taken as professional medical advice. Always consult your doctor if you have any questions or concerns.