Sleep and Alertness

Sleep is a vital aspect to bodybuilding. You cannot fully recover without enough sleep.

Here are some techniques to help you get to sleep

  1. Have a set bedtime and wake time. Your body responds well to having a regular time to sleep. Your slop cycle and amounts of REM sleep adjust to however you sleep. If you sleep and wake erratically you cannot adjust.

  2. Studies show that afternoon naps reduce your risk for coronary heart disease. It is a correlation, so they do not know why

3- artificial light and natural light prevents the release of melatonin, the neurotransmitter that is partly responsible for the sleep-wake cycle Reducing your exposure , or eliminating your exposure to artificial light for a half an hour or more will help release this chemical and make you drowsy.

  1. Resist all urge to toss and turn when falling asleep.

5: Do not count shop Counting things activates part of the brain that are not conducive to sleep. Instead try to do things like imagining yourself running or simple tasks.

Waking up
It turns out that we are most responsive to the blue light end of the spectrum. We are raised to alertness with even low levels of blue light. So keep this in mind if you are trying to wake, or go to sleep