It is known that there is a triangle in the world of bodybuilding that consists of 3 main and important ribs that all professionals know. Hess exercise, nutrition and sleep. Building muscle is not random, but it requires a strict commitment to those elements that complement each other.
As for sleep, a bodybuilder should not sleep like others. There are also some simple requirements that you will recognize through the following report, which you must do when going to bed to ensure the best and most comfortable sleeping methods in order to smooth your muscles with the best time to rest and grow, so sleep is Her favorite time to gain big.
1- The Darkness
When bedtime comes, make sure you sleep in a completely dark room with no light; Because darkness has a magical effect in increasing your body's secretion of the sleep hormone, "melatonin" naturally, which gives your body muscles more comfort and speeds up the process of restoring the tissues that were exhausted in exercise during the day.
2- Move those things away
Most people today go to bed with their smart devices to enjoy a few minutes before bed, but as a bodybuilder or as an athlete you will have trouble sleeping after using these smart devices.
According to American medical studies published in 2011, the use of smart devices leads to insomnia, increased fatigue, and depletion of more mental energy before bed, which makes you wake up when you feel like you are in a race to run.
3- Breathe
There is a simple exercise you will do before bed which is sitting in complete calm and comfortable clothes and breathing from the nose while you close eyes with an attempt to clear the mind for only a few minutes each day; This method will help you get rid of the ideas that are attached to the head before going to sleep and cause insomnia.
4- Pamper yourself!
Even in sleep, you should pamper yourself by selecting pillows and healthy medical mattresses that support and enhance the health and strength of your knee vertebrae and the vertebral column that runs along your body in order to avoid feeling fatigue and exhaustion, so that your sleep does not affect your level of sports.
5- 8 hours
At a minimum, try to get a continuous night of quiet sleep of no less than 8 hours a day. Your body and mind muscles need that period in order to reorganize the energy. Also, on a physical level, it makes your body more endurable and muscles softer.
6- Wake up immediately
When setting the alarm at a specific time, many of us tend to postpone the wake-up time for an additional 10 minutes after we hear the alarm tone for the first time, and the fact that delaying the wake-up time and getting additional minutes of sleep after hearing your alarm for the first time makes you more lazy and exhausting.
Author: Kea Heng