The Importance of Sleep for Bodybuilders

If try to express the essence of muscle development in a few words then it is about weight training plus diet and rest. Bodybuilding is much more than that, but as in any field is good for the overall look to know this thing.

Many newbie looking to gain muscle are more concerned to know which supplement is better while overlook more important issues, as the problem of sleep.
People spends a third of life sleeping. Sleep has a fundamental importance for our health, both physically and mentally. If sleep is disrupted, individuals can not perform their work efficiently, it affects almost every aspect of life. For bodybuilders a good and restful sleep, respecting the number of hours required for restoration is one of the essential prerequisites to obtain the desired performance, expressed especially effective in muscle development.

Not many people know that muscles grow during rest and not during exercise. The consumed effort during training with weights is just a stimulus for increasing muscle, since hypertrophy occurs in the period when the muscle is no longer required, especially in sleep. Not sleeping, in some cases voluntary (for various entertainment or to learn), but in many cases caused by a failure of sleep hygiene will lead to changes in the body and all physiological functions will manifest both behavioral (irritability, depression, decreased ability to concentrate) and in terms of maintaining physical performance. A bodybuilder who does not sleep enough for a while will notice muscle growth stagnation, sometimes an involution, impaired motor capacities, coordination and strength. In other words, will find that training doesn’t go as before, tired more quickly, can not concentrate, can not load the bar or can not perform the proposed number of repetitions and breathing hard.
Sleep deprivation is cumulative and can have serious effects on health.
Real bodybuilders have a very ordered life program and a strong desire. Beginner bodybuilders should know some important things about sleep hygiene:

Although there are big differences between people (some 6-7 hours sleep and feel fully rested, while others need 10 hours), it is recommended a minimum of 8 hours per night and optionally another 1-2 hours during the day. Wake up at the same time every morning (even on weekends). Try to go to bed at the same time every evening. A regular sleep schedule will make it to be as effective.
Meantime a short sleep session during the day it’s not mandatory. If you do not feel the need to sleep over the day, than you have not to do it. For many bodybuilders is sufficient sleep at night.
It was found that exercises performed 3-4 hours before the bedtime spoils the sleep. So make sure you schedule your training in the right time. Also, it is known that regular exercise performed in the first part of the afternoon improve deep sleep.

Meal, eaten at night, affects the quality of sleep. Portion of protein taken at bedtime, in addition to provide protein needs during the night can be a habit to be part of "ritual" for bedtime, with a role in inducing sleep.

Guess you know the most important products that may disturb the sleep process. It’s about caffeine, tea and supplements that have neurostimulators properties. You should always try to avoid the intake of these products about 4-6 hours before bedtime, because they will disturb your sleep.

Cigarettes and other related products are stimulants; they should be avoided before bedtime and during night revivals. Instead alcohol speeds up the sleep coming.  Unfortunately, even in small quantities, it affects the last part of sleep.
The sleep place should be as comfortable as possible. Avoid extreme temperatures, light and noise. Noise is the most common problem that sometimes can not be controlled; negative impact on sleep can still be reduced by using a device to mask the noise.

Specialists recommend to all of us to create a ritual before the bedtime, for example, drink a glass of milk, or take the last portion of protein per day or to read a preferred book.
Sometimes problems can be worse than some transient insomnia and in these cases most appropriate solution is a consultation with the family doctor, who is only able to recommend the use of hypnotics. Their self-manage behavior some risks, especially if applied in unknowingly.

A reasonable rest time is the one the most important detail in building muscle.  Sleep well, stay healthy and gain muscle quickly!