Ironman Tv Series
Sleep well and train hard
Sleep is a key element in training. Sleep accelerates the recovery process of our body, preparing us physically and mentally for the challenges of a new day.
Sleep can be divided into two types:
– REM (non-rapid eye movement) that is subdivided into four stages according to the degree of consciousness level
– REM, which is when the process of dream happen. Typically, the type REM cycle occurs when the four NREM begins.
We all need sleep. But there is wide variation in the duration and depth of each step of each person needs for activation and recovery process to occur. The deeper sleep and increased the restoration process of healing the mind and body. Some people need only five hours of sleep to be fully recovered, while others need at least nine hours per night. For most of us, the average of eight hours is sufficient. It beneficial to know how much sleep is necessary to meet your personal needs.
Although it is known that sleep duration is important to achieve a good night's rest, is not the primary factor. As mentioned above, the depth of sleep plays a key role in enabling the renewal process the body to occur. When we sleep many metabolic processes regulate the functions of our body, through a series of hormonal changes that result in an increase in blood flow to muscles, decreasing the metabolic process and improve the immune response, which allows a physical and mental recovery.
Many studies show that people who sleep less have a tendency to age faster and are more prone to infections, obesity and diabetes as a consequence direct hormonal irregularities due to sleep deprivation or sleep surface. For example, the aging crew of international airlines can be largely attributed to their irregular working hours, flying over time zones and at night it confuses their biological clocks (circadian rhythms) and cycles sleep.
In a world that is increasingly competitive and frantic by the day, people are giving up their precious time to sleep demands of work or activities social. Many believe that sleep less will cause the body to adapt to this new standard, winning the "extra hours" without impairing their physical and mental performance.
Unfortunately that's not how it works. Sleep deprivation affect the body and interferes with their natural functions. There is no such thing as a savings account where more hours of sleep a night will offset the hours lost another.
During the time I worked as a pilot, I had to learn what factors might improve my quality of sleep and reduce the effects of jetlag. Doing this also taught me how to adjust my training schedule, coupled with my travels that I would consistency during training season.
For most athletes in the age group of a partial loss of sleep is common. Work and social activities generally cause an irregular sleep pattern. This pattern can inhibit or diminish our ability to recover, because this is related to the deeper stages of sleep, when the hormones are released.
One of these hormones is the Human Growth Hormone (HGH), which – when combined with other hormones – increased recovery bodily functions. The three main effects of the release of HGH are: increased protein synthesis in all body cells, increased use of free fatty acids (FFA), used as a source of energy and reduction of glucose to produce energy. The balance between HGH and insulin promotes the storage of glycogen during sleep.
Sleep deprivation can increase levels of cortisol, leading to a catabolic effect, especially on the muscle proteins, which makes it difficult to restore the musculoskeletal system. It is worth remembering that cortisol has an important anti-inflammatory effect, extremely important to preserve life. Thus, sleep is the cornerstone for the preservation of our health.
Below are some tips on how to improve your sleep:
– Make a hot shower, use relaxation techniques or massage. One example is the method recommended in PD therapy.
– Sleep in a quiet, well-ventilated dark room maintaining a comfortable temperature of around 21 ˚ C or 69 ˚ F
– Try going to bed every night, at the same time. If you're more tired than usual, go to bed earlier to avoid waking up later than usual.
– At night, try to eat light meals. Avoid caffeine, due to its properties stimulants.
– Do not watch TV, read books or magazines before going to bed or any other business that ends up being a mental stimulant.
Sleep is one of the key pillars for the recovery and deprivation or changes in their patterns can cause symptoms such as fatigue, daytime sleepiness, loss memory for short and long term, mood swings, reduced cognitive ability, slower rational thinking, lack of concentration, aging early weakness of the immune system, reduced muscle tone, lack of energy, the tendency to obesity, diabetes and cardiovascular and gastrointestinal diseases.
So, enjoy your sleep the best. It will give you a greater willingness for their daily challenges. It will help you in your training, allowing your body to receive new and higher training loads, reducing injuries, infections and overtraining.
About the Author
Juliano Ciruelos, Certified ironguides Method Coach – Curitiba, Brazil
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