Skip to main content

Importance of sleep

From time to time I meet people who routinely sleep 4 to 6 hours a day and they report they feel great with just so much sleep. I sleep 8 to 9 hours. They say that I am wasting a lot of time sleeping while I could be more productive. But I cannot sleep less than 8 hours. I feel very grumpy if I sleep less than 7 hours. And I feel great after a good night's sleep and perform well in my daily duties and also my workouts. I feel strong and motivated when I am rested. Big weights don't scare me as much in this motivated state. But when I don't sleep my 8 hours I feel a kind of fear that I may not be able to lift heavy. And without the motivation the weights feel heavier.

It is not just a psychological factor it is really a physical problem. When you are in deep sleep your body and mind have little to worry about the worldly things. Your eyes are not picking up huge amount of data for the brain to process, you body is not moving, so no reason to stabilize various muscles or send signals to contract them, no need to convert so much glucose/fat/proteins to energy (well there is some conversion necessary to keep you alive, but not as much).

Your brain does not have a lot of work to do and it is good time for it to organize everything that happened through out the day, improve memory and generally keep you sane. And similarly your body is primed to repair torn tissues and replace cells that need replacing. I don't mean that the brain and body don't do this during the rest of the day. All I am saying is that they have more time and less distracting things to worry about when you are not active. This is also probably the reason why your body secretes the most amount of Growth Hormone during deep sleep. Typically a couple of hours after sleep and continues to spike several times during the night. The amount secreted is a lot more than what gets secreted during any other time.

This brings us to the question about how the Human Growth Hormone (HGH) is related to body building. Many athletes have been getting injections of HGH to improve their performance. Whether HGH really helps improve performance is up for debate and there are several conflicting studies about their role. HGHs are also attributed to reducing fat and thus increasing the lean mass. But in general it is an accepted fact that HGH helps in repair of damaged muscle, makes strong bones and converts fat into energy. All good things.

So folks if you are planning on building muscle stop late night parties and sleep up. Don't bother what people say. They are loser of course. You should at least aim for 8 hours of good uninterrupted sleep everyday. More if possible all the way up to 10 hours. Any more will not help much and will make you lazy too.

Comments

Popular posts from this blog

Stats for Oct 2009

So it has been a month since I started bulking up. How am I doing so far? Here are the raw numbers Exercises Squats: 170 lbs, 8 reps Deadlifts: 185 lbs, 10 reps Bench Press: 110 lbs, 4 reps Pull ups: Body weight + 25 lbs, 7 reps Overhead Press: 75 lbs, 6 reps I am doing well in all exercises except bench press. The exercise that is already closest to my goal for end of december is my pull-ups. I can already do 7 reps with 25 lbs hanging off my waist! You can check out my previous post for the goals I have set. Body weight and fat Weight: 120.8 lbs Fat %: 12.2% I am able to add weight as expected. But my body fat % shot up too much. My goal for end of december was to weight 125 lbs at 12% body fat. But I am already over the limit for my body fat %. So I have to lower it and at the same time increase my weight. Very unlikely. I might have to revise my goals, but I will see how it goes and hope to make better predictions for my next bulking phase. It is not at all easy to ke...

Updates for 2011

It has been more than a year since I updated this blog. But the good news is, I am not as irregular with my gym though. Having moved to India early last year, I had a lot of catching up to do, not to mention all the re-learning that I had to do since it has been almost 9 years in the US. Anyway back to the topic of weight training, I have switched to a new program and this time it is called the Scrawny to Brawny program. Another program for the skinny folks and another attempt to become huge in no time. Meh, it does not work that way. Boring stuff aside, I did really like the organization of the book and the exercise program as well. Basically you start off with a form and body posture correction in Phase I, then move on to some heavy lifting to build up some of those primary muscles in Phase II, and concentrate on lifting very heavy with high intensity low reps in Phase III and finally in Phase IV an attempt to get rid of the huge amount of fat you might have gained in the previ...

Squats Goal Achieved!

For the longest time I have been looking forward to the day when I will be able to squat 1.5 times my body weight for 8 reps. And that dream has been realized last week :). I am not really sure where I read this, but to be called an advanced body builder one should be able to Squat 1.5 times body weight x 8 reps Deadlift 2.0 times body weight x 8 reps Bench press 1.2 times body weight x 8 reps Shoulder press 0.9 times body weight x 8 reps So I set those as my goals. Finally I am able to squat 1.5 times my body weight. However I still have a long way to go for the rest of the exercises. I am unable to find out where I read about those proportions, but a quick Google search provides me with this alternate proportions that I will use in the future. My weight is 118 lbs (about 53.5 kgs) and I did a 80 kgs squat (20 kg + 10 kg plates on either side + 20 kg bar). so that comes out to be 1.5 times my weight. Here is a video of me doing the squats taken with my phone. ...