Many people are not aware of the importance that sleep has for muscle growth and strength. Of course, we all know that we need to get enough shut-eye at night so that we are well-rested and full of energy the next day. However, most of us have no idea that it can help us enhance our fitness performance. If you want to improve your muscle gain, it would be an excellent idea to make a good night’s rest your top priority.
Most of us focus on exercising and eating healthy food when we want to get in shape and build muscles. However, sleep is vital as well as it is important for muscle recovery and growth. During sleep, our muscles recover from physical activity that we engaged in during the day.
If they don’t recover adequately, they won’t be able to grow. Also, hormones that contribute to muscle growth are released while we sleep, and if we get only a couple of hours of shut-eye during the night, this process is disrupted.
If you want your muscles to heal and grow, and your fitness performance to improve, you should focus on getting at least 7 hours of sleep per night. Here are some tips to improve your quality and duration of rest for optimum muscle growth:
Avoid Using Electronic Devices around Bedtime
Maybe you are not aware of this but using electronic devices such as a smartphone, tablet, or a computer can disrupt your sleep patterns. You should give up on using these devices prior to bedtime if you want to get enough quality rest.
Blue light emitted by these devices can have a negative influence on your ability to fall asleep in the evening, and stay asleep throughout the night. Not only it can interfere with your sleep cycles, but it can also reduce the quality of sleep that you get.
If you want to enjoy a full night of quality rest, you shouldn’t use these devices at least one hour before going to bed. You should also consider removing them from your bedroom. Your bedroom needs to be as sleep-friendly as possible if you want to get enough sleep and enjoy enhanced fitness performance.
Don’t Engage in Intensive Workouts Close to Bedtime
As you already know, working out increases heart rate and body temperature, and these things can make it almost impossible to fall asleep. Working out makes your brain very active, and it is hard to relax and drift off to dreamland in these situations.
If you want to get enough quality rest that you deserve, you should avoid exercising at least a couple of hours before going to sleep. Of course, it doesn’t mean that you shouldn’t work out in the evening at all, it simply means that you should avoid it close to bedtime.
Don’t Consume Spicy Foods in the Evening
If you love eating spicy foods, you should keep in mind that something like this is not a good idea before bedtime. If you want to get plenty of rest, you shouldn’t eat spicy foods for dinner. This type of food is associated with acid reflux which occurs when a person lies down. In case you want to avoid this unpleasant feeling, you should forget about eating spicy meals at least two hours before going to sleep.
If you follow these tips, you will increase your chances of getting enough quality shut-eye and improve your fitness performance as well. In case you want to find out more about sleep, Counting Sheep Ultimate Sleep Tips can help you. You will find out everything you need to know about sleep and improve your performance and muscle growth as a result.
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