Sleeping well for a better life: the importance of rest

To simplify, imagine our body as a house that requires three fundamental pillars for perfect stability. Without one of them, health would be imbalanced.

Just as our body needs activity, it's equally important to ensure a good rest. Not having restful sleep can have consequences for our health, such as the development of certain diseases, weight gain, or muscle loss. In fact, a daily exercise routine is not as effective without a proper sleep routine.

Circadian rhythms and their importance for rest

Our body has an internal clock that marks the different physiological stages throughout the day, regulating various needs like moments of high energy, rest, and necessary nourishment. Think of it as a natural thermostat adjusting to internal fluctuations caused by factors such as body temperature or hormone secretion.

This internal clock, known as the circadian rhythm due to its 24-hour cycle, is mainly influenced by external stimuli like light and darkness. Any disruption in this rhythm can cause a misalignment of the internal clock and, consequently, affect our rest.

Rest and its connection to weight gain and muscle loss

Although it may seem initially unrelated, these topics are closely linked.

Poor sleep leads to a decrease in leptin, the hormone controlling hunger and regulating body weight. Coupled with reduced self-control, this results in increased food intake and, consequently, weight gain.

Additionally, inadequate sleep causes a significant rise in fatigue, elevating cortisol levels (the stress hormone) and potentially lowering testosterone levels in men. Cortisol is regulated by the circadian cycle, increasing during the day and decreasing at night. Increased fatigue, higher cortisol, and decreased testosterone contribute to reduced physical activity, making it challenging to maintain muscle tone.

Keys to optimal rest for improved performance

Good rest provides essential benefits for better performance, both in our work routine and in training. If you experience sleep disorders and want to know how to sleep better, these keys might be helpful.

In the morning upon waking up:

• Avoid loud noises; opt for an alarm with natural light or sounds.
• Early exposure to natural light to regulate the circadian rhythm.
• Engage in physical activity in the morning when the body is more prepared.

In the evening-night, preparing for sleep:

• Have an early dinner to allow for digestion before bedtime.
• Minimize exposure to artificial light, especially from electronic devices, before bedtime.
• Establish a personalized sleep ritual, incorporating relaxing activities such as a warm shower, reading, or meditation. Avoid energetic activities and stimulating foods.

The bedroom, a haven for rest:

• Keep the room as dark as possible; avoid flickering lights or luminous indicators.
• Adjust the temperature slightly cooler during the night, as lower temperatures promote rest.

Supplementation, good allies for sleep

Following these guidelines will likely lead to falling into the arms of Morpheus in a secure and effective manner. However, if you still struggle, there are dietary supplements that can help.

• Relaxing infusions, such as chamomile, lime, or valerian.
• Magnesium, known for its calming effect on the nervous system.
• L-tryptophan, present in protein-rich foods, essential for melatonin production.
• Glycine, found in animal proteins, can significantly improve sleep quality.
• Melatonin, known as the sleep hormone, is effective but should be used with caution.
• 5-HTP, a compound close to serotonin, not present in foods and should not be taken with depression medications.

After considering all these aspects, it is essential to emphasize the importance of good rest in our body. A solid sleep routine is as vital for muscles, physical strength, and overall appearance as the best exercise routine. To achieve this, it only requires following some advice and, if necessary, considering a good supplement. Do not neglect your rest, and you will see improvements in your performance.