If you exercise regularly, you know how important it is to feel rested. Most people in modern society, alas, save on sleep, constantly staying up too late and did no time in the afternoon. Late at night, you see another reality show, and in the morning you know that is completely unable to do anything without caffeine and sugar.
Where there are problems with sleep?
Sleep disorders are different. Some people can not just go to sleep, others wake up middle of the night and lie awake for a long time in bed.
If you do not get enough sleep at night, during the day you will drowsiness, inability to concentrate, slow response (which may be dangerous if you're driving or working on the machine), lack of energy, irritability and fatigue. In addition, lack of sleep causes increased appetite and body requires glucose. Those who have little sleep, eat more high-calorie and sugary foods. Hence, overweight and type 2 diabetes.
The most common are the following sleep disorders:
1. Insomnia: inability to sleep on time;
2. Sleep Apnea: breathing problems that interfere with sleep;
3. Narcolepsy: a sudden fall asleep during the day;
4. Restless legs syndrome: an irresistible urge to move the legs.
There are many problems that prevent sleep: obesity and decrease in the concentration of growth hormone and melatonin, which is observed during stress, age, working hours, excessive consumption of caffeine or alcohol at night.
Symptoms of sleep disorders include:
- Inability to sleep at night for 30 minutes or more;
- Waking up several times throughout the night and the inability to fall asleep immediately thereafter;
- Early awakening in the morning;
- Daytime sleepiness, daytime sleep need;
- Breathing problems during sleep, snoring and wheezing;
- Involuntary movements of the arms and legs during sleep;
- Unpleasant sensations in the arms and legs when trying to fall asleep.
How bodybuilding can help deal with the problem?
1. Exercise. Regular practice will improve sleep, and sleep will help to better recover from training. Pointless to spend the night at the TV if you want to pursue.
2. Schedule a bodybuilder. If you're a bodybuilder, you have your lesson plan and nutrition. Make it and dream, just pointing bedtime and wake up in the morning. Sleep hygiene is as important for the development of the body than exercise.
3. Reduce stress. When you are concerned about any thoughts, you find it difficult to fall asleep. Jobs in the hall distract you from unpleasant thoughts and help to better relax.
4. Health. Loss of sleep affects all health. If you do not get enough sleep, you start to eat a lot to stay awake. When this gain weight, which leads to greater insomnia. From the inability to sleep even more hungry, and so on.
Useful tips:
- Try to avoid the use of drugs that affect sleep.
- Spend more time in the sun, it is necessary to enhance the mood.
- Before going to bed take a hot bath.
- Shortly before bedtime, try to relax.
- Do not go to sleep in the afternoon after 15 hours.
- As a natural hypnotics use valerian or lemon balm.
- If all else fails, see your doctor.
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