How To Sleep Better And Maximize Gains in Training.

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat. Below see 5 tips to improve sleep and extract all its benefits:

1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.


2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.


 4 - Cut Stimulant  Use  After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.


5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

• Conclusion:

The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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