How lack of sleep affects your training

You actively exercise, eat properly, but do not see the result. May blame lack of sleep.

Impact of lack of sleep

Lack of sleep can actually prevent you from achieving the desired athletic performance. Briefly, this can be explained as follows.

Muscles do not grow during exercise and during rest after amplification loads.

While you sleep, your body restores the chemical balance of muscle cells, removes residual decomposition products in the cells and replenish glycogen stores. Cells adapt to the incentive effect of exercise, the muscles grow.

That night produced 70% of the daily requirement of melatonin - the sleep hormone, which saves the body from stress, strengthens it and restores. Lack of sleep, and sleep in a noisy or bright room drastically reduce the production of this hormone.

Not giving sleep after practice enough time, you expose your body to stress, provoke the production of cortisol. You lose less fat and more muscle. cortisol slows metabolism.

In the body, which is adapted to survival in stressful situations, increased production of the hormone ghrelin enhancing appetite and reduced leptin level which suppresses appetite. As a result, you are increasingly want sweet and greasy. You begin to have more and more and then distancing yourself from the goal. And because of elevated levels of cortisol you wake up sore and tired.

Also, lack of sleep:

• Reduces the concentration. You must be careful during exercise, and it does not matter in this case, what exactly you are doing. If you're a boxer, you will fly due scattered attention. If you are doing in the gym - you begin to lose parts of exercise equipment and in general do everything carelessly.
• Weakens your immune system. We persist in ignoring this fact. But the disease is not only robs us of time and energy, but also knock back in the training process.
• You show more poor results.

How to make up for lack of sleep

The most obvious advice - get plenty of rest. But what if enough sleep still does not work, and increase the anabolic effect needed?

1. Create the right environment

Sleep quality is often more important than its quantity. And certainly the quality comes to the fore when the time to sleep you are missing.

Deep restful sleep is possible only in a dark and quiet room. For residents of large cities to create such conditions all the more difficult. Nevertheless, try to protect themselves from any noise during sleep, try earplugs.

A negative impact on sleep and light. Two hours before the rest put the mobile to the side and try not to use gadgets. An hour dim the lights at home. You may suitable mask for sleep.

2. Use nutritional supplements

Nutritional supplements can help you fall asleep and increase the anabolic effect of sleep. They can be used to restore the disturbed balance of hormones in the body and feel better in the morning.

For faster sleep can take ZMA (zinc, magnesium, vitamin B6; improves testosteroneMakes sleep more strong and deep), GABA (gamma-aminobutyric acid) or melatonin itself (rapidly absorbed, resets the biological clock). To increase the use of anabolic effects of glutamine, BCAA (help to maintain and build muscle).

Before starting the use of nutritional supplements, consult your doctor.

3. Lie down and get up at the same time

Follow a strict schedule. This will help your biological clock to adjust, the body will independently allocate their resources during sleep.

4. drink

Experts advise to drink half of your individual daily water standards in the first half of the day. Enough water will also help to remain full of strength and energy.

5. Train as soon as possible

If not go to train in the morning, try to do it as early as possible in the evening. Catching up shortly before bedtime, you risk not to sleep and, therefore, again to harm their same muscles.

Sleep too much influence on the results of our training, to neglect them. Sleep and exercise properly.