Bodybuilders can train for hours and attain massive pumps in the gym, but they’re not doing any growing there. Rather, it’s when the evening comes, after a delicious dinner, when the bodybuilder curls up for a long winter’s nap, that muscle repair, recovery and growth actually occur. Let’s look at a few ways you can maximize your sleep effectiveness and sleep sounder and better!


Train hard

First and foremost, you gotta be KILLING IT in the gym. If you work hard enough with the weights and during cardiovascular training, you will have no need to worry about sleep - you will probably fall asleep without even trying. If you can’t sleep in the night time, train harder in the day time!


Melatonin

A dose of 300 mcg of Melatonin will promote sleep in the best way possible - by eliminating chemical levels in the body which can foster sleep problems. One dose should be adequate for most nights. A dose of 600 mcg nightly will lead to extreme grogginess, so never go that heavy if you have to wake up early the next day!


Fiber

Many people - particularly bodybuilders who consume a great deal of food - will toss and turn throughout the night as the beef, garlic bread, beans, and everything else in their belly works its way down the digestive tract. You can minimize the nightly discomfort caused by food by eating smaller, healthier meals rich in fiber closer to bedtime.


Limit water intake

If you find you are waking up to urinate frequently in the night, it could be that you are drinking too much water. While it is important to stay hydrated, filling your body with 32 ounces of water then attempting to lie still for 8 straight hours might not be the most reasonable move.


Keep the television off

It might be easier to fall asleep when watching TV, but STAYING asleep can be a whole different challenge. Use a remote with a sleep timer to ensure that 30 to 60 minutes after you lay down, that television is quiet and your brain is at peace is a great idea. Keeping the room pitch black as well will also benefit your sleep pattern!


Stress

If you are mulling over a job offer, a relationship breakup, or a financial crisis, you will not get ideal sleep. Get out of bed, deal with the situation, then fall into a deep and wonderful sleep! The muscle growth you see as a result will be all the reward you need!



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