Q – What are some natural ways to help you sleep better?
A – There a number of ways to help you sleep better naturally. Wild lettuce has been to show to help you sleep better. This natural nutritional food has a calming effect on your body, helping you to snooze better. It is important to try and aim between 30-120 milligrams before bed. Also, try and go to bed at the same time every night. Though it’s hard to do, you should also try and do this on the weekend. This keeps your biological clock functioning properly so you can rest better. Exercise helps to increase the length and quality of sleep. If you sleep for 30 minutes of vigorous exercise, this helps to release Melatonin, which helps you stay drowsy. It is vital that you boost Serotonin with carbohydrates and protein. Foods such as crackers, cheese, turkey, or peanut butter boosts Serotonin, and allows you to sleep comfortably. Consuming these foods within an hour before bedtime is probably your best bet.
Q – How lack of sleep affects muscle growth?
A –Lack of sleep can be detrimental to your muscle growth because of the effects of growth hormones to your body. Your body releases a growth hormone in a 24-hour period. It is important to exploit this growth hormone for significant results. Men who sleep less tend to notice a decline in growth hormone--which slows the muscle building process. The lower sleep you get, the higher your cortisol levels, which is a hormone that does not favor muscle building. This will not allow you to recover quickly, thus making it hard for you to significant results. When you are weight training, you overload your muscles, and create tears in your muscles. When you lack sleep, this affects your muscle strength and size gain. Furthermore, the immune system helps repair the damage from a strenuous workout the day before or during the day of your workout. It is important to allow your body enough time to recover, as your next workout will be lethargic, and your muscles will not progress.