Fitness Project: Sleep

I have always been someone who can just fall asleep when I hit the bed. This is perhaps one of a great advantages compared to people who had to struggle with their sleep but due to the lifestyle I chose, I've always sleep late. 

I even attempted the Da Vinci (polyphasic) sleep pattern in my university days and that was a disaster. Anyway, with the Fitness Project, I intend to put my sleeping behavior back on the right track.

Sleep is Good
7 to 9 hours of sleep

I have been making attempt to sleep 7 to 9 hours a day. It's a lot but that's the ideal amount of rest for people who are aiming to build body. 


As sleep takes place, the amount of energy consumption is lowered, thus helping the body to use the high-quality food taken during the day to more efficiently build muscle. Growth hormone is naturally released, improving muscular recovery and regeneration. And another important part is sleeping helps the brains to recharge. This is important for building muscle because a rested brain is a motivated and focused brain. 
To conclude: Sleep helps you to recover, leading to replace, repair and rebuild, and all of these are important for optimal progress in body building.


For people who have difficulty sleeping, here is a quick tip:

Get yourself a pre-sleep routine.

It's just like before you start your workout in the gym, you normally do some light activities to warm up, to help your body get ready before the intensity kicks in. Just like workout, you need to help prepare your body to sleep, by going through a pre-sleep routine. You probably need about 30 mins to 60 minutes for this, depending on your body. Some people need around 90 minutes. What I meant by pre-sleep routines are activities that help you to relax and feel at rest. Electronics need to be shut off (no TV, Facebook, email etc). Try dimming the lights, do some light stretching and maybe practice some breathing tactic. There are many other ways: some people would need a hot milk, some would need a hot bath while others might prefer to write a journal etc. But as long as the activities are not taxing, non-electronics and not physical taxing, it should be good. The clue is something that can help you relax and feel at ease.

It doesn't has to be the same pre-sleep routine (just like you don't do the same warm up routine). Another important way to do it is to sleep at a consistent time. Although some work does not allow this but generally, it's a good way to help you sleep easily at night.


If you think just because you are not working out, you don't need a good amount of sleep, here are the link to the other benefits of sleeping that I've shared before: 

Simple Health Tips #7: Sleep