Want to be fitter at the gym, maybe you should be thinking about your daily habits outside the gym.
Reevaluating your sleep habits can help you achieve your muscle and fitness goal easier and faster.
As we all know, good quality sleep is important in many aspects for the body, one of those aspects is the ability to build muscles and get fitter.
That is because adequate good quality sleep trigger the release of testosterone hormone that helps building muscles while sleep deprivation or poor quality sleep trigger the production of cortisol which is a hormone that breaks down muscles.
Not just any sleep is considered a good quality sleep, check out these tips to help you sleep better, get fitter and avoid fatigue.
1- Avoid Staying Up Late.
Your body produces the most of testosterone hormone the strength and muscle building hormone during the first three hours of your regular sleep pattern. If you miss that, even if you get full 8 hours sleep you will still not be catching on the night’s important time for releasing testosterone. In order to regulate your testosterone levels make sure to establish a regular sleeping schedule. For example sleep at 10 and wake up 5 or 6 am then stick to that routine even on weekends. That way you will limit your late bights for a few months while trying to build more muscles.
2- Take Time To Wind Down.
Remaining busy and burning up your energy fat till the last minute before you go to bed can interfere with your ability to have a good sleep. You can’t just shut down your mind immediately. Instead try to make a wind down routine for every day. One hour before bed time make sure all your responsibilities are done for the day. Take a warm bath, read some pages of a book and avoid watching TV or going online because that can alert your nerves and make it difficult to fall asleep fast. Then have a glass of either warm milk that will sooth your nerves and help you sleep or protein shake. Avoid drinking alcohol before bedtime. Alcohol can disturb your sleep, unlike the protein shake or that found in the milk that will provide muscle-building blocks for your body to use while sleeping.
3- Make Sure Your Bedroom Is Completely Blackout.
Even a slight light in your bedroom while sleeping can blunt the sleep hormone melatonin. Make sure your bedroom is completely dark and cool enough while sleeping. Hang light-blocking curtains that maintain your room dark for the few hours you will remain asleep during the daytime. Also remove all electronics from your bedroom, their blue LED light can trouble your sleep. If you can’t be away from your phone, make sure to keep in faced down and on silent so your body gets a chance to truly relax during sleep.