Sleep—Τhｅ Forgotten Recovery Aid

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Іf ʏοu һave Ƅееn bitten Ьy tһе weight training bug,
may be the last thing on your mind.  You have probably devoured all
reading materials that instruct you how to efficiently tear down muscle
cells.  In fact, you search for new methods for this form of constructive
self-torture, don’t you?  In fact, after a workout, perhaps you mentally
chastise yourself thinking up ways you missed at better damaging the muscle
fibers.  What does not kill you makes you stronger, right?   On
the subject of


 Supplementing
your weight training with more sleep may be among the most underrated of
strategies you can use to help you recover from those Central Nervous system
(CNS) thrashing workouts that you insist on always doing.  If you could
invent a supplement in pill form that could improve exercise performance,
repair and dissipate the effects of stress and fatigue, and improve the immune
system you would make a million dollars overnight.  How about getting a
few more winks of sleep?



Sufficient Sleep Improves Exercise Performance



As we age, we tend to sleep less perhaps because the
pineal gland in our brain produces less melatonin.  The lack of sleep
among seniors is seen as one of the contributing factors to muscle wasting
(sarcopenia).  It is also true that the pituitary gland produces less growth
hormone as we age.  Growth hormone is produced greatly when we
sleep.  Is this a chick or egg thing?  Is it inevitable that we have
to accept hormonal decreases as we go along or perhaps we just need to make
ourselves get plenty of sleep?



 If you’re
twenty-something, the truth is you may have more in common with an octogenarian
than you think if you are missing a lot of sleep.  You will lose your
competitive edge and may even lose muscle mass.



A financial creditor is not the only one you can be in
debt to; you can also be in debt to your body by owing it a lot of sleep. 
This is appropriately called “sleep debt” and it is not simply a matter of
catching up with a few more hours on the weekends.  Sleep debt does not
just go away.  It accumulates over time and must be made up for.  And
just as it takes time to accumulate, it also takes time to pay it off. 
Getting an extra hour or two a night will gradually help this.



 Some Sleep Facts:  You Sleep in
Complete Cycles Every Night



Everyone sleeps in 90 minute cycles.  There are
actually five parts to a cycle but let’s break it down to three:


Simply speaking, you first have 65 minutes of
normal sleep.  This is also called deep sleep, non-REM (no rapid eye
movement) or slow-wave sleep (SWS).  There is a very heavy parasympathetic
nervous system (healing) component to this stage of sleep.  There is
usually no dreaming during this stage.In the second stage you have 20 minutes of REM
(rapid eye movement) sleep.  This is when you dream.  Also, the
muscles seem to be paralyzed in REM sleep.In the last stage or third stage, there is again
5 minutes of non-REM sleep.


It has been studied that growth hormone is secreted
during the first (heavy parasympathetic) stage during deep sleep.  There
is reciprocal relationship here; not only does more deep sleep produce higher
levels of growth hormone but more growth hormone tends to induce longer and
deeper stages of deep sleep.



 Sleep
Repairs the Effects of Stress



 There is
something called a “multiple sleep latency test” (MSLT). This basically shows
that the sleepier you are (that is, the more you need sleep), the faster you
will fall asleep.  Subjects who are deprived of sleep over a period of
time show growing signs of fatigue day by day.  The more nights they go
without quality sleep, the more fatigued they become.  They become
stressed and less alert.  This condition can be gradually improved by
putting someone under a regimen of 8 or more hours of sleep a night.



The more fatigue you have, the longer it will take to
recover from a workout.  In recovery there is something called .  Тһis ѕtates that
there arｅ tԝо components ⲣresent аfter ɑ һard workout.  Ones fitness level
is increased аѕ ѡell as оne’ѕ fatigue level.  Ꭲһе fatigue element ϲɑn ɑlso
be ɑffected Ƅү emotional stresses and a lack ߋf sleep.  Ꭲoo ⅼittle sleep
can lead t᧐ ɑ state օf exhaustion tһаt maү significantly slow ⅾօwn ʏⲟur
progress.



Sleep Improves tһе Immune
System



 Overdosing on



Some Tips for a Better Night’s Sleep


It’s best not to exercise less than 3 hours
before bedtime.  If you do, your heart rate during the first few
hours of sleep will be higher than if you didn’t.  Also, the harder
you exercise the more non-REM or deep sleep you will require.

Drink a glass of warm milk or tea before bedtime.

Make the room as dark as you can or else wear one
of those sleep masks that covers your eyes.

Don’t eat just before bedtime.  DO NOT take
sleeping pills.

If counting sheep doesn’t work, you may want to
use a transistor radio.  Set it at low volume and attach to your ears
with earbuds.  This “white noise” will drone on and on so you will
drift off to sleep.

If you have a busy schedule the next day, write
down a to-do list before going to bed.  This may give you some
psychological peace of mind instead of lying in bed worrying and planning.


Conclusion



There are not all that many studies about the
relationship between normal sleepers and exercise.  Perhaps this is
because research requires money and is an activity not usually engaged in
unless there is some eventual result of monetary increase; there is not much
profit is just telling someone to get more sleep.



Final note:  Researchers tend to be more
concerned about the effects of sleep disorders such as sleep apnea on exercise
but everyone agrees that a full night’s sleep is good stuff.  If you have
persistent sleep problems, dо not hesitate tο consult with a knowledgeable
health care professional.