Lack of sleep leads to a drop in performance, sleepiness, and eventually to many troubles - from a scolding from the boss to car accidents. However, according to statistics, about 65% of all people are chronically enough sleep. If you - a bodybuilder, the lack of sleep will hit the most important for you - muscle growth.
Basically, you should suffice 8 hours of sleep, but this must be a dream to "recover". Firstly, you can not get up in the wake-up call - it is always painful, because it violates the natural sleep rhythms.
How can you be? We must experiment with bedtime. Let's say you need to wake up at 7 am. Try to go early - somewhere in the 10 pm. It is possible that 9:00 would be enough for you to sleep, and you wake up themselves about 7. If not, try to go to sleep earlier. As a result, you should choose a time to fall asleep, which will allow you to wake up on their own in due time. Second, three hours before the night's sleep, finish any physical activity, and the more training. Then you should not watch TV because it overexcited optic nerve, and after him the whole cerebral cortex. You also can not drink coffee and other caffeinated beverages.
If you lay down, but for 20 minutes, could not sleep, get up and read a book to calm the mind and distract him from disturbing thoughts. Another tip: do not sleep in the daytime after 3 pm. This dream frustrating night's sleep. With regard to alcohol, it is best not to resort to it. Alcohol has an unpredictable effect on the brain. In one case, it acts as a strong sedative, in another, opposite overdrive nervous system.
Sleeping pills is better not to take in all conditions - it generates dependency and worsens the condition on the day after admission.
Basically, you should suffice 8 hours of sleep, but this must be a dream to "recover". Firstly, you can not get up in the wake-up call - it is always painful, because it violates the natural sleep rhythms.
How can you be? We must experiment with bedtime. Let's say you need to wake up at 7 am. Try to go early - somewhere in the 10 pm. It is possible that 9:00 would be enough for you to sleep, and you wake up themselves about 7. If not, try to go to sleep earlier. As a result, you should choose a time to fall asleep, which will allow you to wake up on their own in due time. Second, three hours before the night's sleep, finish any physical activity, and the more training. Then you should not watch TV because it overexcited optic nerve, and after him the whole cerebral cortex. You also can not drink coffee and other caffeinated beverages.
If you lay down, but for 20 minutes, could not sleep, get up and read a book to calm the mind and distract him from disturbing thoughts. Another tip: do not sleep in the daytime after 3 pm. This dream frustrating night's sleep. With regard to alcohol, it is best not to resort to it. Alcohol has an unpredictable effect on the brain. In one case, it acts as a strong sedative, in another, opposite overdrive nervous system.
Sleeping pills is better not to take in all conditions - it generates dependency and worsens the condition on the day after admission.
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