Подія трапилась наприкінці січня цього року. Зловмисник викрав у свого родича ключі від кабінету одного з підприємств Білої Церкви. У нічний час фігурант розбив скло, відчинив за допомогою викраденого ключа двері, та скоїв крадіжку грошей у сумі майже 87 тисяч гривень з шухляди стола. Оперативники викрили фігуранта за місцем проживання його знайомої, після чого доставили для проведення процесуальних дій.
👮♂️⚖️Слідчі завершили досудове розслідування за фактом крадіжки з приміщення під час воєнного стану (ч. 4 ст. 185 Кримінального кодексу України) та скерували матеріали до суду.
How Does Sleep Affect Muscle Growth & Fat
Loss?
How Does Sleep Affect Muscle Growth & Fat Loss?
Sleep is often called the “third pillar” of fitness, alongside nutrition and exercise.
While many people understand the importance of protein and intense workouts for muscle growth,
the role of sleep in this process is frequently underestimated.
Research shows that inadequate sleep can hinder muscle recovery
and fat loss, while sufficient sleep can enhance both
processes.
How Sleep Affects Muscle Growth & Nutrient Partitioning
Sleep plays a crucial role in muscle growth by affecting the body’s
ability to synthesize protein and recover. During deep sleep, particularly during the first 90
minutes of REM sleep, human growth hormone
(HGH) is released, which is essential for muscle repair
and growth. Additionally, sleep improves nutrient partitioning, meaning your body
is better able to store muscle-building nutrients like amino acids while reducing fat storage.
Studies have shown that sleep-deprived individuals experience reduced protein synthesis and increased muscle breakdown. This
is because the body’s recovery processes are impaired during inadequate sleep.
On the other hand, sufficient sleep enhances muscle protein synthesis by upregulating key anabolic pathways
in the body.
How to Optimize Sleep for Muscle Growth & Fat Loss
Optimizing sleep is a cornerstone of any fitness program.
Here are some practical tips to ensure you’re getting the best results from your efforts:
Sleep Hygiene Guidelines
1. Maintain a consistent sleep schedule by going to
bed and waking up at the same time every day, even on weekends.
2. Create a relaxing bedtime routine to signal your
body that it’s time to wind down, such as dimming
lights or taking a warm bath.
3. Ensure your bedroom is cool, dark, and quiet for optimal sleep quality.
4. Avoid screens (phones, computers, TVs) at least an hour before bed,
as blue light can disrupt melatonin production.
Getting More Sleep
While the exact amount of sleep needed can vary by individual, the general recommendations are:
– Adults: 7-9 hours per night
– Athletes or those engaging in intense training:
7-10 hours per night
Establishing a Circadian Rhythm
Your body operates on a circadian rhythm, which is
influenced by light and darkness. Adhering to this natural schedule can help improve sleep
quality and overall health.
Getting Better Sleep
1. Avoid alcohol and stimulants like caffeine or nicotine close to bedtime.
2. Practice mindfulness or meditation before bed to reduce stress and improve relaxation.
Using Exercise to Improve Our Sleep
Exercise is not only great for muscle growth and fat loss
but also plays a crucial role in improving sleep quality.
Here’s how:
– Being Active Improves Our Sleep: Regular physical activity helps regulate your sleep-wake cycle, making it easier to
fall asleep and stay asleep.
– Cardio Improves Our Sleep: Aerobic exercises like running or cycling can enhance
the quality of your sleep by increasing blood flow and reducing stress levels.
– Lifting Weights Improves Our Sleep: Strength training, especially with heavy
weights, can improve sleep quality by promoting muscle repair and boosting growth hormones like
HGH.
Is It Okay to Lift Weights Right Before Bed?
While strength training is beneficial for sleep, it’s generally not recommended
to lift weights right before bed. Heavy lifting can disrupt your ability to fall asleep or stay in a
deep sleep state due to increased body temperature and muscle activity.
Overall Exercise Recommendations
For optimal sleep and muscle growth, aim for a combination of cardio,
strength training, and flexibility exercises.
Ensure you’re getting at least 150 minutes of moderate aerobic exercise or 75
minutes of vigorous exercise per week, along with twice-weekly
strength training sessions.
Neck Size & Sleep Apnea
Sleep apnea is a common issue that can hinder muscle growth and fat
loss. If you suspect you have sleep apnea, it’s crucial
to address it, as untreated sleep issues can lead to daytime fatigue, hormonal imbalances, and
poor recovery.
How Our Diet Affects Our Sleep
Your diet can significantly impact your sleep quality.
Here are some dietary tips:
– Protein Improves Sleep: Protein-rich foods like chicken,
eggs, and Greek yogurt promote muscle repair and help regulate
blood sugar levels.
– Carbohydrates Improve Sleep: Complex carbohydrates, such as whole grains and vegetables, provide sustained energy and support healthy sleep cycles.
– Some Specific Foods Improve Sleep: Bananas, walnuts, and
turkey are known to enhance sleep quality due to their melatonin content or tryptophan production.
Big Meals Late at Night
Avoid eating large meals close to bedtime, as this can lead to indigestion, acid
reflux, or disrupted sleep. Opt for smaller, balanced meals throughout the day
instead.
Supplements for Improving Sleep
Several supplements can help improve sleep quality and muscle growth:
– Melatonin & Muscle Growth: Melatonin is a hormone that regulates
sleep-wake cycles. Supplementation with melatonin may help improve sleep quality, especially in individuals with sleep disorders.
– Ashwagandha, Sleep, Stress & Testosterone: Ashwagandha is an adaptogen that can reduce stress and improve sleep quality.
It has also been shown to boost testosterone levels,
which are essential for muscle growth.
Perfection Isn’t Required
While it’s important to prioritize your sleep,
perfection isn’t necessary. Even if you don’t
meet all the ideal conditions, most adults can experience significant benefits from 7-9 hours of sleep per
night.
Main Takeaways
Sleep is a critical factor for muscle growth and fat loss.
It enhances muscle protein synthesis, reduces muscle
breakdown, and improves nutrient partitioning. To maximize your results, aim for consistent sleep, exercise regularly, and maintain a balanced diet.
Address any sleep issues like sleep apnea
or poor diet to ensure optimal recovery and performance.
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