Yes, we know that you are tired of the information that you have to fall fast asleep if you want to achieve better results. But we also understand that this is an absolute fact.
If you can increase the excellence and quantity of your sleep, you will increase the levels of testosterone in your body, your muscles will recover faster and you will normally think much better.
Admittedly, it is pretty difficult to decide the exact number of hours a person needs to sleep to get the most out of their sleep. And here come the logical questions: How not much is too little sleep? How many hours of sleep are enough? How many hours of sleep are best potential? And from what moment onwards does the time devoted in bed turn from a useful activity into a manifestation of pure laziness?
We have all heard the banal recommendation to sleep 8 hours a night. But many people feel good even after 7 hours of sleep, and for others even 9 hours are not enough.
Where is the golden portend for people who train aggressively, compare and want to feel good every day? Science has rather to say on the subject.
Stanford University do research on sleep
A series of studies by Stanford University researchers look at the impact of sleep on assertive achievement. Students participating in various sports participate. These students sleep between 8 and 10 hours a night, and the sleep procedure in question is observed for 5 to 8 weeks.
- Make Better 15-meter sprint times by 0.51 seconds
- Responds 0.15 seconds faster at startup
- Turning 0.1 seconds faster
- Increase the number of changes by 5
The results are pretty impressive:
American football players
- Improve the average running time of 20 yards (about 18 meters) by 0.1 seconds
- Enhance the average running time of 40 yards (about 36.5 meters) by 0.1 seconds
Swimmers
- Improve 15-meter sprint times by 0.51 seconds
- Reacts 0.15 seconds sooner at startup
- Turn 0.1 seconds faster
- Increase the number of changes by 5
Tennis players
- Add To the typical sprint time on the crown court from 19.12 seconds to 17.56 seconds
- Increase the truthfulness of services from 12.6 to 15.61
Basketball players
- Increase running time to 282 feet (85.9 meters) from 16.2 seconds to 15.5 seconds
- With 10 shots from 5 meters improve the average number of accurate shots from 7.9 to 8.8
- With 15 shots from the three, they improve the median number of accurate shots from 10.2 to 11.6
Scientists are organizing a parallel study on male cyclists. Nevertheless, the amount of sleep is reduced and for three consecutive nights cyclists sleep for 4 hours. Here are the results:
- Maximum aerobic energy decreases by 2.9%
- The stamina time of the organism decreases by 10.7%
In brief – athletes who sleep for 10 hours for several weeks, run faster, respond faster and hit or throw the ball with greater accuracy. In add-on, their mood improves and their physical strength increases. On the other hand, lessening sleep hours, just as for just a few days, leads to a drastic drop in sports accomplishment.
Also Steroids may impair your ability to fall asleep, especially when they are taken in the evening. Self-care tips: If possible, the physician will try to have you take your entire daily dose in the morning one of this best sport stimulant is Oxandrolone.
How to use this information?
First, try to examine your personal sleep schedule. What time do you usually go to bed? At what time do you get up? Do you sleep thoroughly or wake up all night? And most importantly – do you feel rested in the morning?
If you’re like most people, you perhaps don’t get enough sleep or sleep well. Try to add an hour or two to your sleep, not only to improve your physical results, but also to give yourself a better attitude and more energy.