Sleep—the Most Important, and Most Difficult, Part of
Your Workout Routine
Most men undervalue the importance of sleep—particularly those of us who work out religiously!
Learn more about the effects of sleep deprivation.
Because we’re hard workers, we often have the I-can-sleep-when-I’m-dead mentality.
But sleep is critical to your body’s composition, strength, health and
recovery time!Other reasons sleep is vital for your health.
Sleep is divided into two major categories: rapid eye movement (REM) sleep and non-rapid eye
movement (NREM) sleep
Although you only cycle into REM sleep every 90 minutes or so, that is the sleep
that is most critical to your body.
Learn more about REM and NonREM sleep.
During sleep, your body produces growth hormone. This is important because it:
• Is essential for you to grow during youth• Increases your calcium retention (to help
maintain your bone mass)• Promotes fat loss• Reduces fat storage• Supports your immune system• Keeps your organs operating smoothly
Sleep also allows your body to balance two hunger-controlling hormones—
ghrelin and leptin
If you don’t get enough sleep, you are more likely to gain weight.
Individual sleep levels vary, and lifestyle and activity levels play a large part in how
much sleep you need.
For males between the ages of 17-35, the National Sleep Foundation recommends 7-9
hours.
Most of us don’t sleep enough simply because we feel as though we don’t
have the time.
But getting enough sleep allows you to actually do more
during the day… and have a better
workout!
If you have trouble sleeping• Darken your bedroom (blinds, covering
blinking lights, night mask if necessary)• Develop a nighttime ritual and stick to it • Go to bed and wake up at the same time each
night
Still not sleeping? Try supplements.
Most people who work out are deficient in magnesium.
Try a magnesium lotion or oil on
your legs before bedtime.
This bypasses the digestive system
and is an effective way to get
magnesium into the system.
Lack of sleep affects everything—from alertness to muscle-building
Make sure you’re not sabotaging
your workout and get enough sleep!
To really achieve success in the weight room, make sleep a significant part of
your workout schedule! www.masterofmuscle.com