HOW GOOD SLEEP builds muscle.

Good sleep is essential for maximum muscle mass growth and recovery after exercise.

During sleep, the body is "off", which makes metabolic processes more efficient. Some people claim that they only need three or four hours of sleep a night, but most people need at least eight hours of sleep to feel fully updated.

Bodybuilders in particular are in need of adequate sleep for growth and recovery, especially in the night from one exercise to another crushing.

HORMONE SLEEP

The hormone melatonin is produced by the pineal gland, or as it is called, the pineal gland (pineal gland of the brain). The main function of the hormone melatonin is its ability to lead the circadian rhythm of the human body.

Melatonin production depending on the light – an excess of light reduces the formation of the hormone, and luminance reduction increases the synthesis and secretion of melatonin. Also reduces the production of melatonin: alcohol, drugs, such nandrolone decanoate dosage for bodybuilding as ibuprofen, acetaminophen and aspirin. Bad mood and stress.

On the night hours for 70% of production of melatonin. Active synthesis of melatonin begins to rise to 8 pm, and the peak maximum concentration falls by 3 o’clock in the morning, after which it begins to decrease the number.

Melatonin not only improves sleep and makes it easier to fall asleep. He "adjusts" our internal clock, synchronizing biological rhythms and cycles. This quality is a hormone suitable for those who often commit air flights crossing several time zones.

Studies have shown that taking melatonin helped travelers regain regular sleep more quickly than when they relied on nature. Participants turinabol 4 chlorodehydromethyltestosterone in the study reported that they fell asleep faster and feel more rested the next morning.

Selecting the dosing time is also important. Travelers, who took melatonin in the day of the flight, reported better results than those who start taking it for a few days before the trip.

To maintain a high level of natural melatonin, make your bedroom very dark, reduce the intake of anti-inflammatory drugs and avoid alcohol late at night. Try to exercise in the morning.

Tip: Try to get out of bed immediately after waking up. Do not try to take a nap for other five, ten or twenty minutes. Additional "sleep" most likely will only make you feel sleepy.

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