5 Tips to Sleep Better for Muscle Growth
Enjoying quality sleep is paramount for good health. Regardless of the things you do during the day, you should make time to enjoy about 8 hours of sleep every day. Quality sleep is linked to a lot of health benefits, including a healthy heart and brain, improved concentration, lower risks of high blood pressure and diabetes, to mention a few. While most of those benefits are known to many, people are still in the dark when it comes to muscle growth and enhanced athletic performance.
Technically, quality sleep goes a long way to enhance the overall growth of the human body, but not enough is said about muscle growth. While in the journey of growing your muscles, you need to establish a healthy sleeping routine that will encourage your efforts. Here are several tips that will better your sleep and improve your muscle growth:
Change your mattress
The kind of mattress you sleep on greatly affects your sleep. Investing in the best latex mattress is not just to show off or to spend some extra dollars from your wallet. If your mattress is not comfortable and does not properly support your body weight, then it will prove problematic to enjoy quality sleep.
Ideally, your muscles need to relax through the night, just like the rest of your body. When your mattress is too firm, the pressure from the surface is exerted on your muscles. This way, instead of relaxing in the night, your muscles are busy adjusting differently to help support your weight and reduce the pressure from the mattress. On the other hand, a mattress that is too soft will sag at the center and cause an irregular sleeping position. A poor sleeping position will as well strain your body and muscles. Indeed, it is helpful to invest in a better quality mattress, so you can allow your body to repair, recharge, and regrow as you sleep.
Don’t Exercise too Close to Bedtime
Much as growing your muscles is your priority, it is a bad idea to exercise when you are going to bed. Ideally, physical exercise promotes wakefulness and gets you all worked up. Besides, your brain will be extremely active after a workout, not to mention, your body temperature will go up. This can hinder you from catching sleep. If you encourage this kind of behavior close to bedtime, then you are signing up for sleep disorders like insomnia.
Since quality sleep is a necessary part of muscle growth, consider working out 3 or four hours before bedtime. This will allow your body ample time to readjust and prepare for rest. However, it would be better to get your workout in the morning as you start your day if your schedule can allow.
Cut down on alcohol
After a long workday, you may want to hit the bar for p.m. booze. It is a great idea to keep your social connections going and help you wind up a long day. However, you may need to remind yourself that alcohol can mess up your sleep cycle a great deal. Alcohol works to stimulate your body and brain. Technically, it will affect the sleep and wake cycle. Instead of going to sleep at the required time, you may end up being up all night, and pushing your sleep to the day. It is also difficult to get quality sleep in the night after taking alcohol. You may need bathroom breaks every so often that you barely catch any sleep. Besides, alcohol has hangover effects that might limit your daily efforts to build your muscles.