Is it important to have a sleep regime, how does sleep deprivation affect training?
Lack of sleep leads to deterioration of sports performance and more. How much sleep do we need and how to make a regimen?
How does sleep deprivation affect productivity and training?
Sleep has many functions, and rest is not its only task.
Sleep is not something passive, as previously thought, it is an active process, just like the waking period. Sleep is responsible for muscle recovery, strengthening memory, attention. Therefore, you cannot ignore it. It is important for everyone, especially athletes, to wake up and go to bed at the same time. Suppose you always wake up at 9 o'clock in the morning - from this figure you need to count back the required percentage of sleep (on average it is 7-9 hours). The result will be the time when you have to go to the side.
Sleep disturbances are fraught with deteriorating athletic performance.
This leads to a deterioration in strength performance
For those who do not sleep much, strength training is more difficult than usual - scientists say. Studies show that three hours of sleep deprivation for two days worsens strength performance by more than 11%. Agree, it would be a pity to push 71 kg instead of the usual 80 kg? But it is worth sleeping at least an hour during the day, as these indicators are slightly improving.
Reduces weight gain and increases weight gain
Sleep disorders increase the synthesis of ghrelin, the hormone of hunger. In addition, muscles do not grow in the gym, but during rest. And sleep is the best doping, then we lose weight and recover.
During sleep, our natural anabolic steroids, namely growth hormone, are synthesized. It supports the body's metabolism and cell growth and increases bone strength and power.
Impairs athletic performance
If you limit yourself to sleep, it will not lead to anything good. According to the somnologist, lack of sleep will definitely affect the quality of training and athletic performance.
Muscles are damaged during training, inflammatory processes occur, microtraumas of muscle fibers. Sleep helps to cope with all these processes. Remember that during sleep the body recovers.
Leads to cognitive decline
Lack of sleep impairs concentration, memory, speed of thinking and reaction. In this case, going to the gym will be useless. In addition to the fact that the technique of performing the exercises will suffer due to your fatigue, you will still do everything carelessly. Therefore, sleep is very important.
And it's not just the first sleep cycle that matters. By morning, in the second half of the night, the REM phase predominates - sleep with rapid eye movements. During this period we see dreams. REM sleep is responsible for our memory, attention, emotions and ability to cope with stress. If you lose this sleep, you will become less emotional and more stressed.
Is it important to go to bed and get up at a certain time?
Falling asleep and waking up for a while is very important. Because the body loves order when everything is arranged on the shelves, and hates chaos. So our biological clock and cells in the brain are arranged so that all the processes in them are repeated after 24 hours. These cells synchronize the work of the whole organism, every organ and every system, even the production of digestive juices and enzymes.
If you constantly knock on your biological clock, you will no longer differentiate between your needs. You may start to feel hungry, although in reality you just need to fall asleep. All this can lead to mood swings, weight gain and the development of various diseases, including diabetes, obesity, hypertension - the link between sleep disorders and these diseases has long been proven.
To "disconnect" and become at the same time, follow these rules:
do not break your sleep schedule and follow a strict schedule; if you can't fall asleep with one click at the same time, try to act in the opposite direction and wake up a little earlier than usual; put your phone away at night - the blue color of the smartphone prevents the production of melatonin, the sleep hormone; ventilate the room before going to bed and use a sleeping mask: it is always easier to fall asleep in dark darkness and a cool room; if you're unlucky with your neighbors, wear earplugs or noise-canceling headphones: pleasant music puts you to sleep just as well as a lullaby.