Regeneration and sleep

photo Marta Wojtal

The average amount of sleep for adults is 8 h 15 min ( melatonin production starts  at 21.00 ), for children and teens its 9 h 15 min ( melatonin production starts between 21.30 / 22.30 ) – source : ” Our biological clock .”

Try to bring your body to the point that you wake up without an alarm clock.

During deep sleep the metabolism is slowing down, your body starts to regenerate , the majority of stress hormones : cortisol and catecholamines are disappearing

While Sleeping we are producing   a powerful dose of growth hormone , about 60-80 percent of it is produced during sleep . This is an anabolic hormone intended for tissue repair . Other anabolic hormones that helps to build and rebuild the body also occur in deep sleep . For men, testosterone production begins when you fall asleep and lasts throughout the night , reaching the highest concentration , when you are waking up. For women, testosterone also works , and also estrogen is active during deep sleep .

Sleeping is reducing the level of insulin throughout the day

When there is a disorder in our daily cycle  , anabolic hormones during the day are at a high level , and stress hormone is often high, which is not conducive for our health , for example . it causes deposition of fat in places in which we do not want it  .

People who do not get enough of sleep have low testosterone level. How to build a muscle mass , when testosterone on the same levels as in a  young teenager ?

Trouble sleeping do not arise from excess activity . If we are active physically or mentally , we are tired and we sleep very well. The difficulty occurs when, for example . Before going to sleep we are thinking about the problems of the next day.

In the morning brain is ‘’ open’’ and learning in morning brings the best results . Rested body shows a much greater capacity for thinking and creativity

If we stay awake most of the night , according to a research our concentration and  work of our mind drops to 33 % .

What will help us to sleep better ?

Let us remember to shut the blinds in our rooms before going to sleep, but its best to spend the mornings with the best bright light. If it is possible  eat breakfast in the open air.

• Before bedtime read a book and drink some lemon balm
• The bedroom should be designed only for sleep ( and sex ) .
• Make sure that the bedroom is dark ( blinds , curtains) and cool – do not overheat the room.
• Bedding should be made from cotton and should be fresh – replace it once a week
• Get rid of TV and PC in the bedroom
• Seal / cover your all LEDs ( eg . the light switch).

Turn off the phone at night .

• Half an hour before bedtime do not do anything , do not use your phone , computer , turn off the TV

Avoid – especially in the evening – cigarettes , caffeine and alcohol , do not eat too much and do not drink too much fluid before bedtime , choose a light dinner, for example . Protein in the form of fish / chicken with vegetables .

COFFEE NAP – fast, restorative nap during the day!

If you are sleepy and tired during the day, dont lie down for long. Use the coffee nap method.

Eg . Returning from work , prepare the bedroom : darken the room , cover all the LEDs giving light, and while lying in bed , drink strong espresso .

After 15- 20 minutes, you wake up  regenerated , not reaching the phase rem .

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