GET QUALITY SLEEP
Sleep is not overrated.
Every time I hear someone say, “Sleep is overrated,” I chuckle to myself because they obviously have no idea what they’re talking about, or they aren’t serious. When it comes to being fit, sleep is one of the most important factors, because it not only allows the mind and body to recharge, but it also supports muscle growth and recovery because of the hormone production that occurs while the body is asleep.
All you have to do is search sleep and fitness on the Internet and you’ll find more information than you can imagine about it. We can save you some time and get you started with a good article we found on Joe.com called, This is What Getting 8 Hours of Sleep Does for Muscle Growth.
The National Institute of Health (NIH) recommends 7-8 hours of sleep each night to be well-rested, but keep in mind that it’s not just about rest. It is vital to your fitness regimen, especially if your goal is muscle growth. Here are 10 tips from the NIH on getting a good night’s sleep:
- Go to sleep at the same time each night, and get up at the same time each morning.
- Avoid naps after 3 p.m.
- Stay away from caffeine and alcohol late in the day.
- Avoid nicotine completely.
- Get regular exercise, but not within 2-3 hours of bedtime.
- Don't eat a heavy meal late in the day, but a light snack before bedtime is OK.
- Make your bedroom comfortable, dark, quiet, and not too warm or cold.
- Follow a routine to help you relax before sleep (for example, reading or listening to music).
- Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
- See a doctor if you continue to have trouble sleeping.