Sleep & Muscular Development

Sleep. Can’t get enough of it, am I right? What’s even worse is we can be so doggone tired, lay down to go to sleep and then it’s like the checklist you couldn’t get accomplished throughout the day hits you like a train! Now, you feel like you’ll never get to sleep … I’m sure we have all been there. As part of a healthy lifestyle sleep is important for many different reasons like muscular development and physical performance, improves memory, and also gives you a higher level of energy to take on the day! Since we, here at CSL, are geared towards fitness I am going to direct your attention to why sleep is important for muscular development and overall physical performance.

A little information on SLEEP

There are 2 categories that sleep is divided into, REM (Rapid Eye Movement) sleep, and NREM (Non Rapid Eye Movement) sleep. You spend a large portion of the night in NREM and progressively work towards REM sleep about every ninety minutes. The later stages of sleep that your body enters into are the most important when it comes to restorative function. The downside is that you can only get there by getting through the initial stages of sleep. Improving sleep quality is just as important as improving how often you sleep.

Human Growth Hormone

Most of your growth hormone is produced while you sleep and responsible for your physical growth.  Some benefits of HGH include but are not limited to:

  • Repairs muscles allowing optimal growth
  • Increases calcium retention improving bone mass
  • Promotes fat loss
  • Minimizes fat storage
  • Support optimal immune system function
  • Keeps your body running smoothly

HGH levels are high in childhood and peak in adolescence. HGH levels begin diminishing after puberty. HGH is constantly being produced throughout our lives and helps regulate the body’s metabolism aiding weight loss.

Recovery

Recovery, the period during which muscle growth occurs, will not take place without plenty of sleep. Rest and the duration of rest are important for each and every muscle group. The rest time varies according to each muscle group and the intensity at which you trained. It may take your legs 2-4 full days to completely recover where your arms may only take 1-2 days. Full recovery will allow your body to grow in strength and size.

Sleep Time

Sleep time is very individualistic. Generally between 6 and 12 hours of sleep will suffice. Although there are super-humans out there like The Rock who seems to function optimally on very little sleep (props to him!) Find the time that works best for you. For myself I have noticed that 6-7 hours allows me to wake feeling energized and refreshed, any more than that and I feel sluggish the entire day!

Sleep tips & tricks!

Below are a few helpful tricks to allow you to turn off your brain and improve your sleep!

  • Keep a notepad on your nightstand and jot down anything that comes to your mind. Jot down your “check-list”. Write it down, leave it, and rest! This method allows peace of mind in realizing that you no longer have to think about it any further (fingers crossed!)
  • Utilize calming music to help you fall asleep and stay asleep. I won’t lie, I have had to use this method on those nights where I just can’t seem to relax. Listening to the sounds of birds chirping, waves crashing, rain, or grasshoppers allows me to mentally focus on those sounds alone eventually leading to sleep.
  • Maintain a clean room. This might sound very elementary but it works! You’d be surprised at how many adults go to sleep with clothing and shoes thrown everywhere, papers and deadlines sitting on dressers, etc. By picking up after yourself and placing any work related paper or information in the dining room or living area, you are promoting a stress free environment that allows for optimal sleep rest. The atmosphere in which you rest in plays a huge role on you mentally and eventually physically.
  • Implement a casein protein or a blended protein like CSL’s Clinical Protein before you go to sleep. I am famous for getting in bed, falling asleep, and waking up in the middle of the night hungry (I know I’m not the only one!) Your body goes through a period of starvation while you sleep pulling from its energy stores. For people trying to build muscle this can be detrimental. Try supplementing with a blended protein that contains slow digesting proteins right before you go to bed. The slow digesting protein allows your body to take in nutrients throughout the night while you sleep keeping you satisfied and avoiding hunger. This also allows your body to fuel itself from those nutrients and not your muscles, bonus!

CSL’s Clinical Protein also contains mct’s (medium chain triglycerides) that provide cellular energy for repair. These mct’s aid in muscular recovery while you sleep! Avoid muscular cannibalism and enhance muscular recovery with Clinical Protein! Click the link below for more information.

http://clinicalsportslabs.com/product/clinical-protein-vanilla-ice-cream/

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Ready, Set, REST! – 10 Benefits of Resting!

Top 10 benefits of rest!

I know we usually get less than enough rest throughout the week and the stress just accumulates.

rest-timeIf you were wondering how rest could benefit you, check this out! These are some benefits of getting an adequate amount of rest!

Ready, set, rest!

  1. Optimal physical performance
  2. Feeling Relaxed
  3. Improve memory
  4. Beautiful skin
  5. Lowers Stress
  6. Higher level of energy
  7. Protects your heart
  8. Keeps you safe from depression
  9. Sharpens your creative abilities
  10. Improves decision making skills
  1. Optimal physical performance

Rest is required in order to maintain a physically fit and healthy body. Not only is rest important in the recovery process of your muscles but it also promotes a healthy immune system. In order to avoid getting sick pay attention to your body. If you have been going balls to the wall in the gym day in and day out and you’re feeling run down … maybe it’s time to take a day or two of rest AWAY from the gym.

  1. Relaxation

Rest is key in achieving feelings of relaxation. Some people might get rest or relaxation confused with other hobbies like hiking or walking. The truth of the matter is, in order to truly rest and relax you have to be still and quiet your mind. Try lying down, watching a movie, or head to the pool to soak in some vitamin D! These are also a great way to boost those feel good hormones also known as endorphins!

  1. Improve memory!

Our schedules can get a little chaotic at times and remembering everything we have to do can be damn near impossible. What if I told you that rest actually helps improve your memory! Studies show that participants who read a story and took a resting break remember more of the details than the people who did not take a rest. They also remembered the information up to a week later! So, the next time you have a lot on your mind to remember … get some rest!

  1. Beautiful Skin

We have all noticed it, the morning after a terrible nights’ sleep. You have sagging bags under your eyes and the glow your skin used to hold … well, it’s lacking its luster. “Lack of sleep causes blood vessels to dilate, causing the look of dark circles,” says dermatologist Sonia Badreshia-Bansal, MD, of the University of California, San Francisco. Your skin and your whole body go into repair mode while you sleep improving the look of your skin dramatically!

  1. Lowers Stress

Resting promotes a relaxing atmosphere which in turn will help lower your stress levels. By keeping still and quieting your mind you can let go of all of the negativity in your life that may be clouding your mind.

  1. Higher energy level

We all know how it feels to wake up after a terrible nights’ sleep and have that overwhelming feeling of being rundown, groggy, and sluggish, it’s horrible! Resting helps your body recover from your busy day-to-day activities and will allow your body to return to a healthy and refreshed state.

  1. Protects your heart

A lack of rest or sleep does not necessarily CAUSE heart disease or high blood pressure but it certainly increases the risk. Studies have shown that people who get less than 5 to 6 hours of sleep a night are at an increased risk of high blood pressure. Need a reason to have lazy day and rest? Protect your heart!

  1. Keeps you safe from depression

Simply put rest promotes a relaxing atmosphere. When you are relaxed you’re happy which then results in a boost of endorphins, the feel good hormone. Being happy and feeling good prevents depression and feelings of sadness! So go ahead, get a massage or watch a comedy while lounging in your pajamas.

  1. Sharpens your creative abilities

If you are a writer, like myself, you probably are aware of just how important stepping away for taking a break from your work. This goes for anyone who relies on their “creative juices” to complete a task. Writers experience what is called “writers block”. This is where we pretty much just hit a wall. We lose any ideas or thoughts that can propel us forward in completing a blog post or book. When this happens we literally HAVE to stop and put our work aside for a certain amount of time.

  1. Improves your decision-making skills

When you are well rested you are less likely to make compulsive decisions and more likely to make intelligent decisions!

Now that you have a few reasons why you should rest, go ahead! Close your eyes, catch some zZzZ’s and relax.

-mk