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How is lack of sleep hurting your gains?

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How is lack of sleep hurting your gains? And what you can do about it

Sleep is a fundamentally important thing to your body. Without your sleep, your body starts going haywire and is a sure-fire way to get all kinds of nasty health problems. But what are these problems you ask?

How is lack of sleep hurting your gains

Well if you really would like to know, some of these are

  1. Increased risk of hypertension
  2. Increased chances of stroke
  3. Obesity
  4. Heart failure
  5. Rise of mental health concerns like depression
  6. Diabetes risk

So safe to say, missing on your recommended 7 to 9 hours of sleep is not good for your health at all.

But these issues don’t just end here, lack of sleep can affect your capacity to remember and have good memory, your coordination, effects the endocrine system that help the body build muscle mass and repair cells and tissues, in addition to other growth functions.

What could you do about it?

Now, while certain retains for lack of sleep is due to underlying medical conditions that you have your health care provider take a look at and provide a solution for, we as individuals can take up certain preventive actions that can help us avoid getting issues related to sleep.

(Insert pics of someone with a refreshed sleep)

Preventive measures that can be taken to have a good sleep

  1. Avoid day time naps
  2. Reduce caffeine and alcohol Intake
  3. Consistent sleeping time and waking time
  4. Sticking to your sleep schedule even on holidays and weekends, especially in the upcoming months
  5. Increased fitness activities or exercising to effectively utilize the body’s energy and prep your body for sleep.

Exercising regularly is great for your body and can lead to numerous health benefits. A good night’s rest is also quite important for someone aiming to effectively build their body and gain more strength.

For more information, on how to create am effect training and sleep schedule, inquire at Solitaire Fitness.

Don’t Let Summer Drop Down Your Fitness Level (Summer Coolants)

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Indian summer drinks to make a shield on you for protection from heat

Jaljeera

  1. Soak tamarind in 1 cup warm water.
  2. On a tava, lightly roast cumin seeds. Grind with black salt.
  3. Put rest of the water to boil with ground cumin and black salt, mint, chillies and a little salt if necessary.
  4. Squeeze out tamarind pulp, and throw away seeds.
  5. Mix tamarind pulp and water with jeera water. Boil for about 5 mins.
  6. Cool. Strain through cloth or fine strainer. Chill.
  7. If desired, add a few pieces of chopped cucumber before serving.

Sabza Buttermilk or Lassi

  1. Soak 2 tbsp sabza seeds for 20 min
  2. Grind curd by adding a pinch of cinnamon powder and salt or sugar(optional)
  3. Pour the soaked sabza seed water to grinded curd
  4. Refrigerate and drink

Wheatgrass Juice

  1. Add 1 tsp. of wheat grass powder to 300ml of water.
  2. Grind by adding an apple
  3. After grinding, pass it through strainer and drink

Raw Mango Drink

  1. Take 4-5 medium size raw mangoes and boil till the skin gets peel off
  2. Squeeze all the mangoes to take out the juice
  3. Strain well, put some sugar (optional) and drink

MILK is also better for rehydration and also for countering dehydration than water. It contains a natural blend of good quality carbs, proteins and sodium that helps your body retain fluids.

Detoxifying beverages have shown their great importance in day to day life and are highly recommended for fitness lovers.

Health Tips During Summer

Eat light at frequent intervals

Wear protective Eye wear, treat your eyes well and protect from harsh sunlight

Say NO to alcohol and smoking

Nourish body with ample of water

Say NO to processed food

Keys For Stress Management

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Learn to manage your stress

QUICK TACTIC TO REDUCE STRESS

  • Slow, 5 minutes deep breath helps in lowering blood pressure and heart rate thereby reducing stress
  • Listen to your favourite music
  • Quick walk
  • Search for sun
  • Give yourself massage and relax yourself
  • Count backward
  • Rub your feet over a golf ball

WORKOUT

Good workout means sufficient sleep and sufficient sleep means better stress hit. Group of people who exercise gets better deep sleep which helps to refresh brain and body. Exercise also helps to keep your mood good as it stimulates body to release number of hormones like endorphins and improve sleep. Individual who exercise daily also feel less anxious, more positive and confident about themselves.

Apart from exercise take minimum efforts to be active (For e.g. 🙂

  • Walk instead of drive to nearby store
  • Use stairs instead of lift
  • Park vehicle as far as possible from home
  • Frequently clean your home

DIET

Eat BIG, it also plays an important role in reducing stress level.

  • Look for complex carbohydrates, lean protein and fatty acids found in fish, meat, eggs and nuts.
  • Go for anti-oxidants: beans, fruits, berries, vegetables, and spices such as ginger.
  • Stay back from processed foods. Try not to eat mindlessly
  • Include foods rich in Vit C, magnesium, omega-3-fatty acids
  •  Dark chocolates can also be included

SLEEP

Major side-effect of stress is that you may struggle to fall asleep and if this happens three times a week for at least 3 months, you may have insomnia (inability to fall asleep).Lack of sleep may increase the stress level.

Keys to sleep better:

  • Daily workout
  • Drink less alcohol and caffeine before sleep time
  • Set a sleep schedule
  • Don’t look into electronics (mobile or TV) 30-60 minutes before bed

BED ROOM

  • Hygiene of the bedroom is also important
  • Room should be dark, quiet and cool to stay asleep
  • Mattress should also provide support, space and most of all comfort