Insight Views

Did you know that sleeping is equally important for your muscle building just like proper diet and regular exercise? In fact, sleep is the key element of your recovery process, during which the muscles grow. So make sure you are getting an adequate amount of sleep daily.

Role of Sleep in Muscle Building

Why is sleep so important for building your muscles? Sleeping relaxes your body and it is this resting period between workouts that helps your body recover faster and grow stronger. Another reason why sleep is so important is because the release of Human Growth Hormone (HGH) inflates during sleep, which leads to muscle strengthening.

Tips to Improve your Sleep

If your sleep is being affected by work, stress, studies, and late night parties – these 10 tips will not only help you fall asleep but also improve your sleep quality:

• Switch Caffeine with Decafs and Herbals

Caffeine impacts your body for hours after its actual consumption. Instead, it’s a much better option to drink decaf or herbal teas past afternoon.

• Don’t Act Efficient Before Going to Bed

People normally workout before going to bed which is miserable for your sleep. Exercise sure is important and beneficial for your muscles, only if you do it at least 1 hour prior to sleeping.

• Avoid Sipping Fluids before Bedtime

Avoid drinking any kind of fluid (even water) before going to bed otherwise your sleep will be disturbed by continuous visits to the washroom all night.

• Follow A Plan and Stick With It

In order to improve your sleeping quality, stick to the same diet and exercise patterns on weekends as well. Don’t deteriorate your plan on weekends because it’ll disturb your entire routine and cause hurdle during your sleep.

• Take ‘Short’ Power Naps

We all love getting those extra ZZzzzzz on the couch after a long working day, and we all love spending lazy weekends on the bed. But make sure these naps don’t exceed 15-20 minutes if you don’t want them interfering in your sleep later in the night.

• What Is Your Sleeping Position?

Identify which position best supports your sleep and then lie on your bed that way. Among all the positions, Back sleep is considered the best and most effective one for both your sleep and overall health.

• Dress Wisely

Get into your bed with the most comfortable clothes on. Dress in a way that you don’t feel cold or hot because these feelings can disturb you and keep you up all night. Wear loose fitted night dress and pay special attention to its material, cotton is better than synthetic materials.

• The Right Pillow Matters

Improper pillow can cause pain in your neck area and completely upset your sleep. Make sure the pillow you’re using is comfortable and of a good height.

• Time to Switch-Off the Lights

A dim light may add a sexy effect to your room, but it may affect your sleep. Make sure the room in which you’re sleeping is completely dark and peaceful.

• Treat Yourself!

I remember my aunt used to give me a chocolate every Saturday before going to bed, and I’ve experienced the best sleeps of my life on those days. But hey, this doesn’t mean you can have a chocolate too! Your good snacks-list includes small turkey portion, yogurt, ice cream, or peanuts.

Follow these tips for enhanced muscles and a better night’s sleep, but please avoid using any kind of sleeping pills!