26. July 2018 · Comments Off on 7 Bodybuilding Sleep Tips for Better Rest and Recovery · Categories: Physical Fitness

Sleep can play a very important role when you want build up your muscle bulk. In addition to fast muscle growth, getting enough sleep will also ensure that you are mentally healthy and you have faster fat loss than the other people. Some of the other benefits of getting enough sleep include being happier, more cheerful and even having a higher concentration span as compared to other people. Getting enough sleep also ensures that your body is efficient art utilizing the stored fat in the body for energy rather than utilizing muscle for energy. This leads to reduced instances of muscle wasting.

Bodybuilding is an exercise that is strenuous and leads to muscle damage. This is because in most cases bodybuilders really strain their muscled during the work out. It is therefore important that they get enough sleep so that their muscles have the opportunity to recover during the night. Here are some of the tips to ensure that bodybuilders have enough sleep:

  1. Do not take your work to bed

In case there is some late-night work that you have to complete ensure that you do it on the desk, the table and even the couch. However, ensure that you do not take your work to the bed. This is because when you get in bed, you want your body to be comfortable and associate the posture and the environment to sleep and relax. This way, it is easier for you to drift asleep immediately you get into bed.

  1. Maintain your sleeping and waking up schedule

Ensuring that you go to sleep at the same time every night and waking up at the same time every mooring adjusts your internal clock. This way, at a certain time, the body is able to expect you to sleep at a certain time and wake up at a certain time. This is helpful in reducing the amount of time you stay in bed trying to catch sleep. This way, you are able to attain the recommended hours of sleep every day for muscle healing and growth.

  1. Have a cooling mattress

A cooling mattress is one of the things that every athlete should have. These mattresses are designed to increase the airflow in the bed so that you are able to sleep in a cool environment. A cool environment contrary to a too hot environment will ensure that you get better quality sleep.

  1. Do not go to bed too hungry or too full

When you eat a heavy meal just before bed, it is possible that you will have a difficult time sleeping. The same case applies to an empty stomach. In order to avoid these problems, you may either eat a medium sized meal before bed or take a heavy meal 2-3 hours before bed time. This will ensure that you are comfortable and will sleep better.

  1. Avoid caffeine

It is very important that you keep away from caffeinated drinks 8 hours before your bedtime. This applies even if you can drift off to sleep immediately after having your cup of coffee. Studies have shown that caffeine can not only cause lack of sleep, it also affects the quality of sleep you have.

  1. Keep your room dark and cool

Keeping your room dark and cool are effective because they will ensure you sleep fast and for a long period without interruptions. You can use a sleeping mask of black out curtains to minimize the lights, earplugs or a fan to drown the noise and an air conditioning system to keep the temperature cool.

  1. Steer clear of electronics a few hours before sleep

When you are about to sleep, you can dim the light in your room and unplug from all electronic devices. This is because bright lights reduce the production of melatonin which is the hormone responsible for sleep. Instead of using the electronic devices 30 minutes to your bed time, you can listen to meditations or even listen to an audio book. They will offer relaxation and drift you to sleep.

Getting enough sleep is one of the most important things for bodybuilders. This is because the exercise may lead to tearing and damaging of the muscles. Getting enough and quality sleep is therefore important to ensure that the muscles heal. Above are the top sleeping tips to help bodybuilders get enough sleep.

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