{"id":755268,"date":"2020-04-09T15:51:00","date_gmt":"2020-04-09T13:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/"},"modified":"2020-04-09T15:51:00","modified_gmt":"2020-04-09T13:51:00","slug":"how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/","title":{"rendered":"How to improve sleep and how it affects health and muscle growth?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.nl\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/#Why_do_we_sleep\" title=\"Why do we sleep?&nbsp;\">Why do we sleep?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.nl\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/#What_happens_to_us_while_we_sleep\" title=\"What happens to us while we sleep?\">What happens to us while we sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.nl\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/#The_importance_of_sleep_for_health\" title=\"The importance of sleep for health\">The importance of sleep for health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.nl\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/#Effect_of_sleep_on_muscles\" title=\"Effect of sleep on muscles\">Effect of sleep on muscles<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Sleep<\/strong> is a key part of our lives and without full sleep, the <strong>organism<\/strong> cannot<strong> recover<\/strong> sufficiently. It is especially<strong> important for athletes,<\/strong> because<strong> the training fatigues the body<\/strong> and <strong>muscles need<\/strong> <strong>time<\/strong> <strong>to renew themselves<\/strong> in addition to nutrients. Learn about<strong> the importance of sleep<\/strong>, its parts, but also<strong> the benefits<\/strong> to muscle and <strong>advices how to improve it.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_we_sleep\"><\/span>Why do we sleep?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One needs to receive <strong>nutrients and fluids<\/strong> for his or her survival, but among&nbsp;<strong>the basic human needs <\/strong>belongs also&nbsp;<strong>sleep.<\/strong> We spend about <strong>a third of our lives<\/strong> in bed, and trying <strong>to avoid sleep<\/strong> would first lead you to<strong> a psychotic state<\/strong> and then end up in<strong> death<\/strong>. <strong>Randy Gardner,<\/strong> who is still alive by the way, holds the record in his long sleepless period. Randy managed<strong> to stay awake for 11 days and 24 minutes<\/strong> in 1965. In the last phase of the experiment he had <strong>fragmented thinking<\/strong>, his <strong>speech<\/strong> was <strong>unintelligible<\/strong>, and he couldn&#8217;t solve simple mathematical tasks for more than a few minutes. Sleep is very necessary for man for many reasons, and its lack leads to a reduction in vital functions and consequently death. However, an interesting fact remains that even after more than<strong> 60 years of <\/strong>sleep <strong>research,<\/strong> one <strong>question<\/strong> is still <strong>unanswered<\/strong> for scientists &#8211; <em><strong>Why do we sleep?<\/strong><\/em><strong><em>&nbsp;<\/em><\/strong><span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scientists know the <strong>processes<\/strong> that occur <strong>during sleep<\/strong>, as well as<strong> the benefits of quality sleep.<\/strong> The very <strong>reason<\/strong> why one gets into a strange state of hibernation in which he even dreams during his life <strong>is not yet known<\/strong>. To be accurate, not only humans, but all animals need sleep for their survival. In 1894, a Russian scientist discovered that <strong>the puppies die<\/strong>&nbsp;after <strong>a few days without sleep.<\/strong> <strong>Rats<\/strong> that die <strong>within three weeks in the absence of sleep<\/strong> are slightly better off.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_sp_nku.jpeg\" alt=\"Why do we sleep?\" width=\"843\" height=\"670\" title=\"Why do we sleep?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_happens_to_us_while_we_sleep\"><\/span>What happens to us while we sleep?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Parts of sleep<\/h3>\n\n\n\n<p>The whole process of sleep is not just about closing your eyes, sleeping, and waking up again. During sleep, the human brain goes through <strong>cycles<\/strong> that have<strong> several phases<\/strong> and different things happen. One such<strong> cycle lasts<\/strong> approximately <strong>90 minutes,<\/strong> and approximately <strong>4-6 cycles<\/strong> are repeated over<strong> a 7 to 9-hour sleep period<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Three NREMs <\/strong>and <strong>one REM<\/strong> phase are alternated during one cycle.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>NREM<\/strong> (non rapid eye movement) &#8211; also known as non-REM, is a part of the sleep cycle before the REM phase. NREM is divided into 3 phases, which differ in depth. During the NREM phase, <strong>the eyes remain calm <\/strong>and <strong>the body can move.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>REM<\/strong> (rapid eye movement) &#8211; accounts for approximately<strong> 25% of total sleep,<\/strong> and is <strong>the deepest degree <\/strong>of sleep. The body is completely<strong> paralyzed<\/strong> during the REM phase and only<strong> eye movement<\/strong> occurs. This section<strong> transfers information<\/strong> from <strong>short-term to long-term memory.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The NSF (National Sleep Foundation) classifies the sleep cycle into the following phases&nbsp;<span style=\"color: #ff6600;\">[4] <\/span><span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>N1 non-REM<\/strong> (formerly stage 1) &#8211;&nbsp;this is <strong>the shallowest<\/strong> part of the cycle, lasts approximately<strong> 7 minutes<\/strong> and accounts for about<strong> 2-5% of the sleep cycle,<\/strong> while N1<strong> slows down pulse, eye movement and cardiac activity.<\/strong> It is considered a transitional period between <strong>drowsiness and wakefulness.<\/strong><\/li><li><strong>N2 non-REM<\/strong>&nbsp;(formerly stage 2) &#8211;&nbsp;the phase between shallow and deep sleep, it is <strong>the longest part<\/strong> of the cycle, which makes up about <strong>45 &#8211; 60%.<\/strong> There is <strong>a drop in temperature, muscle relaxation and pulse<\/strong> in the body.<\/li><li><strong>N3 non-REM<\/strong> (formerly stage 3 and 4) &#8211; also referred to as &#8220;delta sleep&#8221;. This is the beginning of a deep sleep, when<strong> the brain waves are further reduced,<\/strong> and at this stage <strong>the eyes and muscles do not move.<\/strong> This stage accounts for approximately <strong>40% of sleep,<\/strong> during which <strong>cells, tissues and muscles are regenerated,<\/strong> as well as the body <strong>replenishes energy.<\/strong><\/li><li><strong>REM<\/strong> &#8211; represents<strong> 20-25%<\/strong> <strong>of sleep<\/strong>, during which the brain activity, <strong>heart rate and <\/strong>also <strong>breathing speed up.<\/strong> The REM phase starts approximately<strong> 90 minutes after you fall asleep,<\/strong> the brain<strong> processes information<\/strong> while it is <strong>dreaming during the REM phase<\/strong>.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nkov_cykly.jpg\" alt=\"What happens to us while we sleep?\" width=\"843\" height=\"567\" title=\"What happens to us while we sleep?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28080,28683,41284,104758,108928,110875\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_importance_of_sleep_for_health\"><\/span>The importance of sleep for health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While you sleep, you rest and gain strength for the next day, but this is only a general starting point. There are many processes going on in the body that affect a person&#8217;s health. For all of these, we give you <strong>the most important health reasons<\/strong> why you should have <strong>a good night&#8217;s sleep.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Better sports performance<\/strong><\/p>\n\n\n\n<p>Regular exercise has a positive effect on sleep, but this also applies <strong>vice versa.<\/strong>&nbsp;We often notice the length and type of training, diet and other important attributes of our sports idols.&nbsp;Have you ever wondered how long the athletes sleep? According to the NSF (National Sleep Foundation), <strong>7-9 hours<\/strong> of sleep is an ideal time for <strong>an adult,<\/strong> but it is important for <strong>athletes<\/strong> <strong>to sleep a little longer.<\/strong> Regardless of your passion for sports, having enough sleep will improve your sports performance in several areas. You will feel an increase in <strong>training intensity<\/strong>, <strong>speed<\/strong>, <strong>energy<\/strong>, <strong>coordination<\/strong>, and at the same time, sleep strengthens your <strong>mental functions<\/strong>. According to a study in SLEEP magazine, <strong>lack of sleep<\/strong> is associated with a decline in <strong>immediate decisions<\/strong>, while relaxed subjects showed an <strong>increase in accuracy<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Certainly we do not want to encourage you to sleep longer, but this is just a short list of top athletes, who find adequate sleep very important.<span style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>LeBron James (12 hours)<\/li><li>Roger Federer (11-12 hours)<\/li><li>Lindsey Vonn (at least 10 hours)<\/li><li>Usain Bolt (8-10 hours)&nbsp;<\/li><li>Rafael Nadal (9 hours)<\/li><li>Maria Sharapovova (8-9 hours)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_zdravie.jpg\" alt=\"The importance of sleep for health\" width=\"843\" height=\"670\" title=\"The importance of sleep for health\"\/><\/figure><\/div>\n\n\n\n<p><strong>2. Sugar levels are more under control<\/strong><\/p>\n\n\n\n<p>Glucose levels in the body are not only affected by diet choices and physical activity, but also by&nbsp;<strong>sleep<\/strong>. Glucose levels fall during a <strong>deep sleep faze<\/strong>, without enough sleep you basically <strong>do not allow your body to take a \u201cbreak\u201d<\/strong>.<strong>&nbsp;<\/strong>&nbsp;Without turning it \u201con and off\u201d, it is harder for our body to respond to sugar levels and to our cells needs. Research form 1999 dealt with the effects of sleep deprivation on young men. Reducing sleep to 4 hours for 6 nights in a row, resulted in <strong>symptoms of prediabetes<\/strong>. However, the <strong>symptoms<\/strong> disappeared <strong>after a week<\/strong> of restored and extended sleep. Several studies point on the impact of&nbsp;<strong>sleep deprivation<\/strong> and the occurrence of<strong> type 2 diabetes<\/strong>. This means, that <strong>short sleep<\/strong> can not only lower your performance, but at the same time, lead to serious diseases.<span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Change in total weight<\/strong><\/p>\n\n\n\n<p>Behind your weight gaining can be <strong>lack of exercise<\/strong>, <strong>choice of inappropriate food<\/strong>, but also <strong>poor sleep<\/strong>. According to scientific articles, it is because of the&nbsp;<strong>\u201cdeviated\u201d levels of hormones<\/strong> in the brain. Chronic sleep deprivation causes<strong> higher levels of grelin<\/strong> (appetite-boosting hormone) and<strong> lower levels leptin<\/strong> (an appetite-suppressing hormone).<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_em_cie.jpeg\" alt=\"Emotional problems\" title=\"Emotional problems\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>4. Emotional problems<\/strong><\/p>\n\n\n\n<p>For sure you are not surprised, that the <strong>absence of sleep<\/strong> is also related to <strong>emotions<\/strong>. A tired person is irritated and one that gets enough sleep is definitely not feeling bad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But it&#8217;s not just about happiness, because sleep does not only destroy your emotional balance, but also affects the <strong>ability to evaluate the feelings of others.<\/strong> In the absence of sleep, one may have difficulty <strong>recognizing<\/strong> <strong>human expressions and emotions<\/strong>. Not only does physical performance decline, but also the ability to communicate in society.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Long-term sleep problems<\/strong> can result in <strong>emotional disturbances<\/strong>. It is scientifically proven that up to <strong>90% of people with depression<\/strong> also have <strong>sleep problems<\/strong>. Much worse is the fact, that poor sleep is even associated with an <strong>increased risk of suicidal tendencies.<\/strong> Managing your daily responsibilities is challenging, but sleep <strong>will support<\/strong> not only the physical, but also the <strong>mental health<\/strong>.<span style=\"color: #ff6600;\">[7] [13] [14]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Effect_of_sleep_on_muscles\"><\/span>Effect of sleep on muscles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sleep affects<\/strong> a whole series of systems in the human body, therefore processes that take place during sleep logically affect <strong>muscle mass<\/strong>. Proper&nbsp;<strong>training and nutrient intake are not enough<\/strong> for adequate results, the body needs to <strong>regenerate and process progress<\/strong>. The best way to relax is to sleep, both for <strong>muscle mass growth<\/strong> and <strong>performance improvement<\/strong>.<span style=\"color: #ff6600;\">[4] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sleep and growth homone<\/h3>\n\n\n\n<p>During sleep, <strong>energy consumption is reduced, brain cells are renewed<\/strong>, the body produces<strong> growth hormone,<\/strong> and&nbsp;if you indulge proteins before sleeping, their&nbsp;synthesis occurs. Growth hormone is one of the most important components that are present in muscle growth and recovery. You know the essence of protein synthesis, the body takes up proteins, cleaves them into amino acids, and then uses them to build&nbsp;tissues. However, you may not have known that the body needs growth hormone for this process. As it washes away during sleep, you are actually sabotaging your <strong>workouts and nutrient intake because of lack of time in bed.<\/strong> Of course, growth hormone is also excreted during training, but up to 75% is excreted during sleep. The main time at which growth hormone is excreted, is the first part of phase 3 of the sleep cycle. The organism is in deep sleep during this period, tissues and, of course, muscles are repaired.<span style=\"color: #ff6600;\">[4] [16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you want to <strong>further promote the excretion of growth hormone<\/strong>? It can be \u201chelped\u201d if you consume a combination of <strong>protein and carbohydrates<\/strong> <strong>30 minutes before and after weight training<\/strong>. If you know this &#8220;trick&#8221; or are about to try it, <strong>let us know about the improvement<\/strong>, that it caused.<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_rastov_horm_n.jpg\" alt=\"Effect of sleep on muscles\" width=\"843\" height=\"562\" title=\"Effect of sleep on muscles\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sleep and testosterone<\/h3>\n\n\n\n<p>To provide your body with enough sleep in addition to all your responsibilities is not easy, but very important,. This is especially true, if you care about <strong>muscle maintenance and growth<\/strong>. <strong>Testosterone<\/strong> is another reason besides <strong>growth hormone<\/strong>. Indeed, <strong>lack of sleep<\/strong> has the effect of&nbsp;<strong>reducing testosterone&nbsp;levels<\/strong>. Study in year 2015&nbsp;looked at changes in testosterone levels in young men, when their sleep time was reduced. The participants slept only <strong>5 hours a day for 1 week<\/strong>. This reduction resulted in a loss of <strong>10 to 15% testosterone<\/strong>. As you can see, even a short period of sleep depression has a significant impact on hormonal balance. <strong>Testosterone<\/strong> is an important hormone, that <strong>affects<\/strong> not only <strong>muscle growth<\/strong> but also <strong>fat burning<\/strong>. It is a pity to reduce testosterone by inadequate sleep, because we naturally lose it during life. Aging is naturally associated with the loss of testosterone, approximately&nbsp;<strong>1 to 2% per year<\/strong>.<span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_testoster_n.jpg\" alt=\"Sleep and testosterone\" width=\"843\" height=\"562\" title=\"Sleep and testosterone\"\/><\/figure><\/div>\n\n\n\n<p>Would you like to learn more about the effects of low testosterone? Get all the necessary information in our article &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Symptoms of low testosterone and how to fight it\" href=\"https:\/\/gymbeam.com\/blog\/symptoms-of-low-testosterone-and-how-to-fight-it\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Symptoms of low testosterone levels and how to fight it.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How to make quallity of sleep better?<\/h3>\n\n\n\n<p>To have a better and longer sleep is certainly a wish of many of us, but it&#8217;s not that easy. In the evening we bring our problems, worries and stress from the whole day to our bed. Perhaps, you also evaluate new perceptions and information in the last moments before sleep. Identify factors, that affect your sleep quality both positively and negatively&nbsp;<span style=\"color: #ff6600;\">[4] [20]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. <a href=\"https:\/\/gymbeam.com\/caffeine\" class=\"ek-link\">Caffeine<\/a><\/strong> &#8211; morning coffee obviously does not affect evening sleep, but caffeine <strong>intake<\/strong> <strong>in later parts of the day<\/strong> can be a problem. Caffeine is a well-known and consumed <strong>stimulant,<\/strong> that improves <strong>attention, promotes alertness<\/strong> and stimulates the nerv system. It remains <strong>in the blood<\/strong> for about <strong>6-8 hours<\/strong>, so drinking coffee 6 hours before sleep can affect sleep quality.<\/p>\n\n\n\n<p><strong>2. Exercise<\/strong> &#8211; training during the day can <strong>tire the body<\/strong> and improve sleeping. <strong>Aerobic exercise<\/strong> in particular are a proof, but training in the <strong>late evening<\/strong> can have the <strong>exact opposite effect.<\/strong><\/p>\n\n\n\n<p><strong>3. Alcohol<\/strong> &#8211; drinking alcohol seems to be a good solution for falling asleep, but it has the exact opposite effect. It affects <strong>melatonin and growth hormone levels<\/strong>, causes <strong>snoring<\/strong> or <strong>sleep apnea<\/strong>. Alcohol interferes with the levels of sleep, thereby disturbes our sleep. Having a glass of wine in the evening may not be a problem, but if you have \u201cguzzle\u201d several drinks in the evening, don&#8217;t be surprised to wake up during the night.<\/p>\n\n\n\n<p><strong>4. Watching TV in bed<\/strong> &#8211; someone&#8217;s watching TV in the evening may help them with falling asleep, but it may also keep their attention. Watching TV in bed gives the brain an <strong>incentive to keep<\/strong> attention, instead of getting ready for sleep. Another problem may be its <strong>luminosity<\/strong>, so it is advisable to <strong>turn off the TV<\/strong> and all the <strong>bright lights<\/strong> at least <strong>2 hours<\/strong> before going to bed.<\/p>\n\n\n\n<p><strong>5. Sleeping environment<\/strong> &#8211; the bed itself and its surroundings also contribute to the success of falling asleep. <strong>Bed, pillows and mattress<\/strong> affect the position of the body, joints, spine and other aspects, that can cause sleep problems. It is recommended to <strong>change the mattress and bed equipment<\/strong> approximately every <strong>5 &#8211; 8 years<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg\" alt=\"How to make quallity of sleep better?\" class=\"wp-image-223601\" width=\"843\" height=\"562\" title=\"How to make quallity of sleep better?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Nutritional supplements for better sleep<\/h3>\n\n\n\n<p>Various<strong> nutritional supplements<\/strong> can also be used<strong> to calm the body <\/strong>and <strong>induce sleep.<\/strong> Don&#8217;t worry, today there exist natural-based supplements and ones that don&#8217;t cause addiction. However, it is always necessary<strong> to read the package leaflet<\/strong> and get to know their dosage before starting to use it. Nowadays, there are a wide range of supporting supplements, we bring you the best known and most popular&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22] [23] [24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Herbal supplements<\/strong> -among the plants that support sleep belong <strong>lavender and ginkgo biloba<\/strong> which have<strong> a relaxing effect<\/strong> on your body, making you sleep better. The plants that improve sleep also include <span style=\"color: #ff6600;\"><a title=\"Valerian 60 caps - GymBeam\" href=\"https:\/\/gymbeam.com\/valerian-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">root of Valeriana officinalis<\/a><\/span>, which helps to sleep and also<strong> improves the quality of sleep.<\/strong><\/li><li><strong>Melatonin &#8211; <\/strong>The hormone melatonin is naturally<strong> found in the human body<\/strong> and its role is <strong>to instruct the brain to sleep.<\/strong> Taking melatonin as a supplement helps with<strong> jet lag, sleep problems,<\/strong> or difficulties with working on changes. It improves <strong>REM<\/strong> and <strong>NREM sleep phase<\/strong> as well as its overall duration.<strong> <\/strong><\/li><li><strong>CBD<\/strong> &#8211; cannabidiol is a natural substance with calming and stress reducing effects. CBD is obtained from <strong>cannabis<\/strong> and<strong> you definitelly do not have to worry about the psychotropic effects<\/strong> associated with THC-containing marijuana.<\/li><li><strong>Amino acids &#8211; glycine, L-theanine, tryptophan <\/strong>or <span style=\"color: #ff6600;\"><a title=\"GABA 120 caps - GymBeam\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a><\/span> are amino acids that can help you fall asleep. <strong>Glycine improves sleep quality<\/strong> and <strong>L-theanine<\/strong> <strong>promotes relaxation and sleep.<\/strong> <strong>Tryptophan<\/strong> is an essential amino acid that can <strong>improve sleep quality<\/strong> and <strong>speed up falling asleep. <\/strong><span style=\"color: #ff6600;\"><a title=\"GABA 120 caps - GymBeam\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a><\/span> (or gamma-aminobutyric acid) is naturally found<strong> in the brain,<\/strong> its role is to reduce<strong> the excitability of neurons,<\/strong> but it also has the ability <strong>to improve and prolong sleep.<\/strong><\/li><li><strong>Minerals<\/strong> &#8211; <strong>magnesium, iron and calcium<\/strong> belong among the minerals that affect the calming of the body and improve the quality of sleep. <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium<\/a><\/span> helps <strong>to produce melatonin,<\/strong> while also <strong>calming muscle tissue.<\/strong> <span style=\"color: #ff6600;\"><a title=\"Iron 120 caps - GymBeam\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Iron<\/a><\/span> is associated with <strong>the transfer of oxygen<\/strong> to cells and tissues in the body, but iron deficiency is one of the main reasons for <strong>Restless Legs Syndrome.<\/strong>These difficulties create a constant need to move legs, even at night, causing sleep problems. Minerals that affect sleep quality include <strong>calcium<\/strong> as it helps the brain use <strong>tryptophan<\/strong> to produce <strong>melatonin<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are many products on the market containing <strong>one of the elements,<\/strong> that promote sleep quality. However, there are also <strong>mixtures<\/strong> containing <strong>several active substances<\/strong>, such as <span style=\"color: #ff6600;\"><a title=\"Sleep &amp; Relax - GymBeam\" href=\"https:\/\/gymbeam.com\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep &amp; Relax<\/a><\/span>, in which you will find <strong>GABA<\/strong>, <strong>L-tryptophan<\/strong>, <strong>5-HTP<\/strong> or <strong>theanine<\/strong>. Whether you choose one-component supplements or more complex products, most important is their <strong>effect on the body and improvement sleep.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you interested in how magnesium affects our organism and looking for more information? Read about the importance of <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a> in our article &#8211; <span style=\"color: #ff6600;\"><a title=\"Magnesium affects your health and muscle mass\" href=\"http:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Magnesium will affect your health and muscle mass.<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/suplementy_pre_lep_sp_nok.jpg\" alt=\"Nutritional supplements for better sleep\" width=\"843\" height=\"562\" title=\"Nutritional supplements for better sleep\"\/><\/figure><\/div>\n\n\n\n<p><strong>Training<\/strong>, <strong>diet<\/strong> <strong>and<\/strong> <strong>sleep<\/strong> are the three most important prerequisites for <strong>health and fitness goals<\/strong>. If you have neglected sleep and wondered at stagnation of the results, you now know, where the problem was. <strong>Without sleep<\/strong> it is not possible to fully <strong>regenerate the body<\/strong> and improve our form. We believe, that you have been inspired by our article, and will enjoy a f<strong>ull rest without remorse<\/strong>. Do you want your <strong>friends to know about the importance of sleep<\/strong>? Feel free to <strong>support by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is important for health, muscle growth and sufficient regeneration. Find out the benefits, tips and nutritional supplements that will help you sleep better.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14055],"tags":[14034,14057,14048],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-755268","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-diet-and-healthy-lifestyle-nl","7":"tag-health-nl","8":"tag-healthy-lifestyle-nl","9":"tag-muscle-mass-growth-nl","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to improve sleep and how it affects health and muscle growth? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sleep is important for health, muscle growth and sufficient regeneration. 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