There are five stages of sleep, and an understanding of these stages will allow you to understand how sleep disturbances affect your health and muscle recovery.
The first stage:
This stage begins when a person begins to feel sleepy late at night while watching TV or reading a book or other habits, and this stage is characterized by slowing down of brain activity and relaxation of muscles, and it is very easy to wake up during this stage, and the sanctity of the eye is fast at this stage.
The second phase:
During the second stage of sleep, the activity of the brain and muscles increases and the movement of the eye decreases. This stage usually begins after 15-30 minutes of your sleep. At this stage, you can also be awakened easily and you may be somewhat active.
Stages 3-4:
During this time, the activity of the brain and muscles decreases significantly and it is possible that these stages begin 45 minutes after the start of the first stage, and it is difficult to wake up in this stage and if you wake up you are usually angry.
level five:
When you dream, the dream is in this stage, during this stage the brain is very active, however the muscles of the body are paralyzed and during this time the heart rate increases, blood pressure rises and your breathing rate becomes faster, and this stage usually begins 90 minutes after the onset of sleep.
Muscle healing process occurs in each of the second, third and fourth stages, and it is at its highest in the fourth stage and is characterized by low blood pressure and heartbeat, and brain activity is minimal, and the arrival of oxygen and nutrients to the muscles is at its maximum, which helps to grow and build muscles. Stage 4 makes up roughly 50% of your average sleep hours. While the fifth stage, the dream stage, does not exceed 5% of your average sleep hours.
The importance of sleep
Sleep plays a crucial role in health throughout your life, and how you feel while you are awake often depends on the quality of your sleep, and also your muscle recovery depends on your sleep, as building new muscle tissue and repairing your muscles and organs is a process that occurs during sleep, and your body also replaces the main structural hormones and neurotransmitters during sleep. All of this is absolutely necessary in order to build muscle in the game of bodybuilding.
What if I don't sleep well?
When you do not get enough sleep it may cause muscle breakdown, so you need to get enough sleep so that you do not deprive your body of the ability to recover and grow. Here are some other possible side effects when you do not get enough sleep:
Difficulty concentrating
Mood swings
Weak immunity
Hypertension
Increased risk of diabetes
overweight
How do you sleep well?
In order to improve your sleep quality, you have to improve your sleeping habits, for example, prepare your room to be suitable for sleep, turn off the electronic devices near you, adjust the room temperature with a fan, air conditioner or heater and turn off all lights because the presence of light reduces the secretion of melatonin, which makes you feel sleepy, and do not forget that Avoid eating heavy meals before bed so as not to affect your sleep, and you can eat growth hormone stimuli, as they contain effective ingredients to greatly improve your sleep.
Good time to sleep
The best time to sleep is at night, of course, and you can go to your room at ten o'clock, which is a very good time to sleep, and when you sleep at this time you will notice that you wake up energetic, and at night the quality of sleep is much better than sleeping during the day for calm and the absence of lights and other things.
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