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Sleeping

Updated: May 8, 2023

During Sleep your body reduced muscle activity and inhibition of nearly all voluntary muscles. Most of the body’s systems are in an anabolic state, helping to restore immune, nervous, skeletal, and muscular systems and brain function.

Your body also produce growth hormone testosterone, which is necessary for building muscle, it is also important in managing weight, improves mood and libido.

It is much more important than any supplement you can get, and it is free!!

Just as yourself, How was your last day at work after not sleeping very well?

On the flip side, inadequate sleep can interfere with the body's ability to recover after lifting weights and inhibits the body's ability to build maximum muscle strength. Because you feel tired your motivation go down as well and therefore it will be harder to workout on your maximum working capacity. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Here is how sleeping actually works:

Sleep occurs in cycles that includes 2 distinct parts – NREM (non-Rapid Eye Movement) and REM (Rapid Eye Movement)

Each cycle is going through stages (mostly NREM)

Stage 1 –Nodding off or drifting away stage where you can be awaken easily, lasts only couple of minutes.

Stage 2 – Light Sleep, where your brain waves become slower, heart rate falls, body temperature reduces and eye movement stops.

Stage 3 and 4 – Deep sleep. At this stage various hormones are replenished and muscle tissue is repaired. If you are woken up in these stages, you tend to feel groggy and disoriented.

Stage 5 – REM Sleep, your eyes moves rapidly below your eyelids and your brain becomes suddenly active, but the majority of your body is completely paralyzed. This is the stage where your dreams are created. If you awaken in this stage a person can remember the dreams

The sleep cycle of alternate NREM and REM sleep takes an average of 90 minutes, occurring 4-6 times in a good night sleep.


As you can see sleeping can have many benefits to your life.

Sleep requirements vary from person to person, the recommendations for adults are 7-9 hours. Some individuals needs less then that.

Here are some tipe how to get good sleep

- Be active during the day

- Don’t drink caffeine after 2pm

- Reduce blue screen in the evening

- Make a bedtime schedule

- Avoid alcohol

- Don't exercise before bed time



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