If you ask what occupation people have the best sleep quality? Through the analysis of some studies, we can find that people who work outdoors have the best sleep quality and the longest sleep time. For example, farmers, loggers, etc., the sleep quality and duration of mental workers will be worse!
Since physical labor can help sleep, why do many bodybuilders often have poor sleep quality? Don't think this is an exaggeration. In fact, many bodybuilders rely on the help of melatonin to sleep well. Bad sleep can be painful, not only spiritually, but also increase muscle mass and reduce fat. discount! Why are there so many bodybuilders with insomnia? The answer may have the following reasons:
1, cortisol secretion is too high!
Most bodybuilders tend to work out at night, and the cortisol cycle diagram of the human body is often like the following picture:
That is, during the time period from 6 to 10 pm, cortisol is actually in a state of gradual decline. Once our fitness time is too late, for example, we start exercising at 8 o'clock in the evening, and we exercise until 9:30. Light exercise will make you sleep better, but long-term high-intensity training will make cortisol in a higher and higher state.
And cortisol is a stress hormone, too high a state makes it easier for people to stay awake, which can also explain why some people are more stressed, the more they can’t sleep!
2, dependent on melatonin
Many bodybuilders start to seek help with melatonin after having problems with their sleep. Although supplementing melatonin does make us sleep better, it is not a good phenomenon to use melatonin too much, because you can't rely on it to sleep for the rest of your life. Using melatonin to help sleep is not a wise decision. When you stop using melatonin, you will often struggle with sleep for a period of time!
3, drink protein powder
Many people have the habit of drinking protein powder after fitness, but in fact, protein supplementation can help sleep, so some people recommend drinking protein powder before going to bed. But they forgot a very important problem, that is, drinking protein powder before going to bed is easy to get up at night, which will greatly reduce the quality of sleep, so if you want to drink protein powder, it is better to drink during the day, at least not to drink milk before 9pm !
4, overexcitement
Although the adrenaline will quickly slip to the baseline after fitness, it seems that the greater the fitness capacity, the longer the body will be excited. After the author has finished exercising, even in a very tired state, he will easily have dreams, which may be due to the problem of excessive exercise capacity.
recommend these 3 solutions to help you alleviate the problem of sleep disorders.
1. High-intensity training should be moved to the morning or noon as much as possible. Medium and low-intensity training can be placed in the evening. This may not sound realistic, but high-intensity training is undoubtedly the farther away from sleep time, the better!
2. Try to drink protein powder during the day, not tea or chocolate at night. No studies have verified the existence of the golden window of anabolic metabolism. There is little difference between drinking before and after training. Of course, drinking tea and chocolate at night will make you sleep poor!
3. Don't use melatonin. No matter how sleepy you are, never nap during the day. You may experience some struggle in the early stage, but it will be much better later. If it is not pathological insomnia, melatonin is not a must.
