Sleep for Muscle Progress
A good sleep is very important for growth and recovery after a workout. During sleep, the body maximizes it’s growth mechanism. Some people claim that they can fully recover in three to four hours, but most need at least eight hours to fully recover. Bodybuilders, in particular, need to sleep a lot for growth and recovery, especially when one heavy workots follows other.
Melatonin, produced naturally from the amino acid tryptophan, is a hormone secreted by a gland in the brain. Several things can disturb the body’s natural production of melatonin. And those things are: heavy exercises, ingesting alcohol, allowing too much light in the room when trying to sleep and taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, acetaminophen, naproxen sodium and aspirin.
You can get melatonin in supplement form too and that can help some people get more sleep (it helps to fight insomnia). Some resarch shows that taking melatonin in supplement form helps people to regenerate their strength and damaged muscle tissues a lot faster than sleeping natural. People using melatonine fell asleep much faster too.
To maintain naturally high levels of melatonin, keep as little light in your bedroom as you can, don’t use NSAIDs and avoid alcohol. Plan your workouts earlier in the day. If you use melatonin supplements – take one to three milligrams before.
SLEEP TIP: Try to get out of bed as fast as you can after waking up because if you will roll and snooze for another 10 or 20 minutes more you will feel more tired.
Considering all listed above i hope that you understood how important is sleeping for you and your muscles. I sleep 8-10 hours a day just to be sure that I keep my melatonin levels up in the sky!
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