During the sleep function to regenerate body and soul.Most specialists in the field of sleep disorders agree that a NAP is normal and healthy and that it contributes to a greater awareness at the same time productive in their work. The same is true for athletes. So don’t be ashamed and do s?? Noon insured a NAP of 20 to 30 minutes!Not only are you sharper and more alert, it also promotes faster recovery after intensive training.
Sleep: restoration of body and soul
During the sleep function to regenerate body and soul. In addition, it is a period of growth. Still not obvious to all. How is it that so many athletes are sleeping less than eight hours per day? And why is the Western man so standoffish toward siesta? Athletes should not go along with this view. It is for them, too much at stake. Learn how calm you can enhance athletic performance.
Sleep is characterized by an alternation of different sleep stages throughout the night and provide a continuous flow of positive biochemical reactions in the body. An initial period of light sleep, followed by deep sleep phases. After the deeper stages of sleep, sleep lighter and start the first period of dream sleep, characterized by the presence of rapid eye movements, called REM sleep again.During this period, dreams. For most people, sleep is made up of four such alternating phases.
During deeper sleep stages top of the release of growth hormone
The pituitary growth hormone gives it not always on the same level, but in the peaks. During the day these little spikes, while sleeping, they are much higher and have more impact. Because the natural growth in the night is the strongest, should the additional growth hormone dose in that moment is present in the blood. Synthetic growth hormone is therefore just before bedtime is administered.
There are people who are very active during the day despite little sleep, and people who, after ten hours of sleep are not yet equipped. This remarkable fact is scientifically studied in two groups of subjects found that react differently to sleep late. Both groups of subjects had three weeks flat on your back to stay in bed. A group trained three times a day on the bed mounted cykelergometern while the other group did nothing.
The group who trained showed eight hours of sleep per night normal sleep patterns. The inactive group slept very erratic, began to suffer from chronic insomnia. Some experienced constipation problems.
The importance of research turned out good for space. The astronauts turned out to be particularly irregular sleep during long space flights. The inactivity was associated with weightlessness was beyond the normal decline in conditions such as occur in a State of weightlessness. It was sleep and daytime alertness for good when they put some kind of mandatory training for astronauts making long space trips.
On Earth, the same rules apply. After a good sleep in the daytime, you are fitter. The listless types are generally those who do not get all the benefits it has to offer a good night’s sleep. Most athletes sleep like a baby. The first complaint people exercise is always that they will sleep better response to exercise. No doubt it is true that education produces physical relaxation and leads you to sleep and you get more benefits from your sleep in less time.
How much sleep do you need exactly, of course, is different for each individual. But most people who say “more than five to six hours of sleep I need not” get fooled. Extensive research shows that sleep time of at least eight hours, and are often nine or more is necessary. You can use the less important, but eventually you get the Bill for that. Try it yourself. Go a week long sleep an hour earlier. You will be surprised how much fresher and more vibrant you become it.
“The time is three. PEP is out there, but you have to stay focused! “Coffee? Yes! That’s what I need!But maybe a little walk will help. I feel pretty exhausted. ” If science has shown anything, it is that we don’t have to fight afternoon dip. It’s the most normal thing in the world. This apathy during the afternoon, which is common. It is also a positive sign, and it’s certainly not claim bad eating habits, such as often. Go with the flow. Take a NAP!
In most northern countries makes a NAP-a siesta-socially accepted. In addition, it is not always possible if you have to earn a living during the day. But in the rest of the world is s?? afternoon nap in favor for a few hours all the stores closed. Not with us! In response to the natural circadian rhythm can equal indolence can be seen.
Too bad, because if you like an athlete working out intensively-for most athletes is that twice a day-afternoon nap may be of the utmost importance. In addition to ensuring that you are physically and mentally ready for an intense afternoon or evening workout, it also causes significant growth hormone response whereby the body ended up in an anabolic State and thus can recover so that it is possible to work out even more intense.
Recommendations from the Russian sports
Russian sports scientists have issued over the years, a lot of time and rubles on research on recycling processes elite athletes. In fact, most of its sports scientific research has been focused on technology and new substances Act recovery. Consider the following advice based on their results:
Take an afternoon nap
If possible, do a morning NAP
Make sure your NAP longer than half an hour. If you sleep longer than that, really get into the deeper stages of sleep and wake you drowsy.
If you work during the day, find somewhere a good place where you can close your eyes even during lunch. If possible, eat lunch as late as possible-around 2:00 in the afternoon would be ideal.
Do not switch again lunch or drink alcohol because each other and exacerbating the afternoon dip.
Do not sleep more than eight hours a night. Suppose a sleep seven hours. Your morning and afternoon nap is added will be enough to get your total sleep time to eight hours a day.
If you tried in vain to reverse the daytime muscle, stay as inactive as possible. Avoid unnecessary activities like running around, take long walks or forcing yourself to stay awake when your body wants to sleep. Remember the lesson of modern agriculture teaches us-keep it small animals housed so that it doesn’t use energy and give it all day to eat enough protein and your efforts will be rewarded for muscle growth.
If you suffer from insomnia, a NAP is not recommended. We’d love to hear from you with an informed doctor or specialist. Chronic lethargy during the day is often a result of how well or how poorly-you sleep at night.
Conclusion: the match is won in bed
Most specialists in the field of sleep disorders agree that an afternoon nap is normal and healthy and that it contributes to an increased awareness and greater creativity while therefore productive in their work. The same is true for athletes. So don’t be ashamed and do s?? Noon insured a NAP of 20 to 30 minutes! Not only are you sharper and more alert, it also promotes faster recovery after intensive training.
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