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Strelok said:As if everyone is made to have a certain proportion and if u try to cut down one the other falls to match the proportion again.
q: How do you develope a "healty sleeping pattern" ?The Bad Ass Canadian said:That's basically the jiist of it.
Do not mess with your hormones. If you feel something is up, go see a doctor, but otherwise the right nutrition plan and exercise plan combined with proper sleep patterns will self regulate your hormones.
Sleep is key. Get to bed by 10:00pm and get up by 6am, regularly. (weekends you can get away with late nights, as long as you're eating really well) Your growth, rest and repair cycles which are hormone driven operate at peak efficiency between the hours of 10pm and 6am. Sleeping in the daytime does not have the same effect on your growth and repair cycles, because these are circadian rhythms driven by the day night cycle.
Physical growth and repair happen between 10pm and 2am and mental/cognitive rejuvenation happens between 2am and 6am. If you get to bed even an hour late, you're cutting into your growth and repair cycles.
I have a lot of clients who don't get better until I get them sleeping properly. It is as important as diet and exercise and people think I'm crazy when I tell them this, until they spend a month doing it and noticing the changes in their day to day performance in and out of the gym.
Nimm said:q: How do you develope a "healty sleeping pattern" ?
I see that you suggest 8 hours of sleep? I`ve never been able to sleep more than 7 top, No matter how tiered or sleep deprived i am.
I`ve tried going to bed early, but can`t go to sleep after ive lied in my bed 2-3 hours. So useally a "night`s sleep" is 4-5 hours max for me..
Sorry if the question isn`t related to the topic...
Thanks for the reply,The Bad Ass Canadian said:I'll tell you how:
Turn off your computer. Turn off the TV. Dim the lights in the evening and read a book, or do some yoga or something like that.
Cortisol and Melatonin are the two chief regulators of circadian rhythm. At 6am, your body releases cortisol and this is supposed to wake you up. Cortisol is at it's peak by noon and then slowly dips throughout the day and by 6pm melatonin (the sleep inducing hormone) begins to rise and take over. Melatonin is at its peak by about midnight.
Computer screens, TVs, loud music, stress, anxiety caffeinated beverages after noontime) and all the other things we preoccupy ourselves with, daily tend to keep us jacked up on cortisol. So if you are staying up late and surfing the net and watching TV (these screens act like strobe lights) you are keeping your cortisol levels high, when melatonin should be taking over.
You need to make big changes if you want to look and feel your best.
If you can only sleep 4-5 hours a night, you are in for big trouble down the road and I'd urge you to address this stuff now.
Shallow, restless sleep is a sign that something is up. Stress, and possibly even a parasite infection could be to blame. Or just a very messed up circadian rhythm that has been entrained to not get deep restful sleep. That can take a long time to fix, but there's no time like the present.