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Health

6 sleep strategies that can help build muscles

27 June 2017 - 14:18

Afu

Foodaholic. Travel Buff. Smartphoneographer.

When trying to build muscles, a factor that most guys take for granted and disregard is sleep. As you fall into a deep sleep, the body starts producing growth hormone, testosterone, and regenerative chemicals that needs to be repaired for the next workout. Therefore, you must stop neglecting one of the most important parts of your day. We are listing down six strategies of sleeping to create the ideal sleeping environment, that can trigger the muscle-building benefits of a well rested night by pairing it with smart training, and a balanced nutritional plan.

Set up a pre-snooze routine

It is beneficial to make up a schedule so that you can let go of all non-calming activities. Especially the hour before you head off to bed, you must replace everything that triggers the body's fight-or-flight response- such as watching a news channel that can end up stress you out, or disrupts the sleep hormones - that can occur from the blue light of phone screens. Set a routine that can steady your breathing and slows down the heart rate for an easy night of sleep.

Get a book

According to a study done by a University of Sussex, it became clear that reading a book for merely six minutes can cause the stress level to decrease by 68 percent. It is best to escape into a book where you can completely lose yourself, and erase all racing thoughts.

Pay attention to your breathing

Be more mindful of when or how you take breaths by trying a pre-sleeping breathing technique used by soldiers to stay calm during stressful situations. Start by inhaling for four seconds, then pause and hold your breath for two seconds, and finish off by exhaling for four seconds. That just completes one set. Repeat the breathing technique three to four times right before bed time or until you eventually fall asleep.

A dark bedroom does the trick

It is agreed by researchers that the best sleeping environment is quiet, dark, and has a temperature of about 18 to 20 degree Celsius, with a 65 percent of humidity. You can use a humidifier that cleans and cools the air around you, and opt for a darker curtain on the window to stimulate the production of sleep-inducing melatonin.

Buy a new mattress

Are you still sleeping on an outdated mattress? Throw it out and upgrade to a memory foam mattress. It can boost the comfort level and help you sleep much better than the worn-out mattress that hurts your back every now and then. Add duvet comforters, soft pillows, and nice sheets to create a cozy sleeping environment.

Get nine hours of sleep

If you are not giving enough attention to sleep and often tend to skimp it, it can lead to depression, depress the immune functioning, and result in various other health issues. Dedicate yourself and spend more time in recovery strategies if you are trying to build muscles. Try to get at least nine hours of uninterrupted sleep each night. 


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