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How To Get Better Sleep

HOW TO GET BETTER SLEEP 7. Z. TWO REASONS WHY IF YOU DON'T SLEEP, YOU WILL DIE. Sleep deprivation is very similar to speeding up the process of dying of old age. There are two primary reasons for this: 1) Your brain cleans up cellular garbage when you sleep. 2) Your body repairs itself while you sleep. 1) THE NEED TO CLEAN UP CELLULAR GARBAGE: One of the most important functions of sleep is the re-organization of neural networks in your brain. If this re-organization isn't allowed to occur, then your mind becomes a chaotic storehouse for cellular garbage, and you run out of space to store new memories. Once this happens, it affects nearly all functions of your body that are governed by your central nervous system, and your body begins to malfunction. 2) SLEEP IS THE PRIMARILY ANABOLIC STATE OF THE HUMAN BODY. During nighttime sleep, you experience an increase in growth hormone and testosterone – two crucial muscle repairing hormones which also significantly affect your neural growth and the way you feel during the day. So when you don't sleep enough, your body is in a continuous, hormonally depleted catabolic state that gets sicker and sicker. HOW MUCH SLEEP DO YOU REALLY NEED? Age Sleep Needs Newborns 12-18 hours Infants 14-15 hours Toddlers 12-14 hours Preschoolers 11-13 hours Children 5-10 10-11 hours Teens 10-17 8.5-9.25 hours Adults 7-9 hours www ATHLETES AND SLEEP Usain Bolt, the faster sprinter on the planet, says: “sleep is extremely important to me – I need to rest and recover in order for the training I do to be absorbed by my body." Roger Federer, professional tennis player, says, “If I don't sleep 11 to 12 hours a day, it's not right." Steve Nash, one of the world's best basketball point guards, says, “For me, sleeping well could mean the difference between putting up 30 points and living with 15." Jarrod Shoemaker, professional triathlete, says, "Sleep is half my training." Other Interesting Stats: Maximum bench press drops 20 pounds after 4 days of restricted sleep. With proper sleep, tennis players get a 48% increase in hitting accuracy. Sleep loss means an 11% reduction in time to exhaustion. Perceived exertion increases 17-19% after 30 hours of sleep deprivation. WHAT A NORMAL SLEEP CYCLE & CIRCADIAN RHYTHM SHOULD LOOK LIKE & WHAT HAPPENS WHEN IT BREAKS • Starting at about 6 AM you get a surge of cortisol, and this surge of morning cortisol is what turns on your brain and body. You can kickstart this with sunlight, coffee, green tea, or adaptogenic herbs. • At about 9-10 AM your sex hormone secretion peaks. • About 2:30 PM, you experience a peak in your muscle coordination and your reaction time. • However, at around 5 PM, your cardivascular efficiency, body temperature, muscle repair, protein synthesis, and workout recovery capability peaks, so this is actually an even better time of day to exercise, especially if your workout is intense. • Next comes the sunset, which is obviously going to depend on the time of year and where you're living. • From sunset until the time you actually go to sleep, leptin continues to rise to help you control your appetite. • 10 PM is when your body's natural melatonin secretion is going to begin. • Around 11 PM is when your gastrointestinal mobility begins to quiet down. You should not be experiencing a need to use the bathroom after this time. • Around midnight, you experience a peak of melatonin secretion. • From 2 AM to 6 AM is when your core temperature falls most dramatically, and this allows for more neuron and nervous system repair, the growth of neurons, an upregulation of circulating T cells (the killer cells of your immune system) and a decrease in inflammation. 4 BIOHACKS TO GET BETTER SLEEP Light Use light therapy if you Sounds Use white live in an noise or a environment • physical that doesn't sound barrier have an abun- to block late dance of night noise. natural a.m light. Grounding The surface of Dark the earth emits a Keep your natural magnetic frequency that assists with our bedroom as dark as possible and limit artificial circadian rhythm, 'hormonal cycles, and absorption of light after negatively charged free electrons. sunset. View Full Article at http://bit.ly/12DBZWD |bengreenfieldfitness.com

How To Get Better Sleep

shared by pacificfit on Oct 04
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Learn the kind of biological damage you create when you don’t sleep enough, especially when you combine lack of sleep with high amounts of physical or mental activity.

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