Recovery is almost as crucial as the training itself because muscle growth occurs after the workout. Restful sleep plays a vital role in this process. If it weren't for the heat and sleeplessness during summer nights. Discover useful tips here that will help you snooze even in high temperatures. Slimming down while sleeping + building muscles with AURUM!
The short-term effects of sleep deprivation on the body are experiences we've all had: difficulty concentrating, fatigue, weakened immune system, irritability, and more. However, if regeneration is lacking over time, it can even lead to conditions like Type 2 diabetes.
According to the American National Sleep Foundation guidelines, adults should aim for 7 to 9 hours of sleep each night. However, the ideal sleep duration is individual and varies. For example, gender plays a role. Women require approximately 20 minutes more sleep per night due to the complexity of their brains and increased sleep needs. Various scientific studies have shown that both too much and too little sleep negatively affect concentration. Finding the optimal sleep length isn't straightforward. Many people perceive themselves as needing less than 8 hours of sleep, but that's highly unlikely. Only about 1% of individuals can function well with only 6 hours of sleep without suffering any health consequences.
However, ideal sleep is not only defined by its length but also by its rhythm and quality. By rhythm, we mean when we go to sleep and whether we take a nap (approximately 30 minutes is beneficial). Sleep quality refers to the uninterrupted progression through the various sleep stages:
Julian and Philipp, the founders of AURUM, have extensively studied the topic of sleep. In their webinar, they explain how crucial sleep is for both health and muscle development, providing a scientific foundation for their claims.
Being well-rested increases energy levels and enables more effective training. However, that's not the only reason why sleep is crucial for muscle tissue. While you sleep, your body engages in a process of biochemical activities that are essential for muscle building and fat reduction.
During deep sleep, your body produces growth hormones such as human growth hormone (HGH), which is responsible for tissue repair and growth, including muscle growth. Therefore, muscle building occurs during sleep. Additionally, sleep reduces the levels of the stress hormone cortisol, which hinders muscle growth and can lead to fat accumulation. Sufficient and high-quality sleep creates the optimal environment for muscles to grow.
Conversely, sleep deprivation can impair muscle development. Studies have shown that sleep deprivation is associated with a decrease in protein synthesis and muscle protein breakdown. In other words, you're more likely to lose muscle rather than build it.
How sleep duration affects muscle building and its impact on metabolism and appetite can be explained briefly and clearly by Egle in the video:
Lack of sleep can also influence metabolism and appetite. If you have a short night of sleep, it can lead to increased insulin resistance, which in turn can hinder muscle building. Additionally, sleep deprivation disrupts the levels of ghrelin and leptin, hormones that regulate appetite. An imbalance in this system can lead to cravings and impaired nutrient absorption, which can negatively affect muscle growth and, more importantly, make weight loss more difficult.
Sleep regeneration is crucial for muscle growth and fat reduction. Insufficient sleep, on the other hand, puts stress on the body and leads to increased cortisol levels. To learn about the effects of this, check out: How chronic stress causes belly fat and what you can do about it.
The summer months often bring high temperatures that can disrupt our sleep. However, with a few simple tips, you can ensure restful sleep and support muscle building even in hot weather.
Opt for breathable materials like cotton or linen that absorb moisture and allow for better airflow. Avoid synthetic fabrics that can trap heat. This applies not only to bedding but also to your pajamas.
Most mattresses even have a summer side that provides a more pleasant sleeping climate. By the way, we spend about a third of our lives in bed, so it's worth investing in quality.
Take advantage of the cooler morning and evening hours to ventilate your rooms, especially your bedroom. Close the windows and blinds during the day to exclude hot air and sunlight. You can use a fan to speed up the air exchange. While you can use a fan during sleep, it may cause muscle tension due to drafts. Therefore, we recommend turning on the fan only before bedtime. Similar considerations apply to air conditioners.
Sssss - that annoying sound keeps you from sleeping. If there's a mosquito in the bedroom, it's a real problem because it constantly wakes you up. As a result, you can hardly reach the deep sleep phase, which is necessary for muscle building since growth hormones are released during this phase. Install mosquito nets on the windows to keep annoying insects away. This way, you can leave the windows open at night without any worries and let fresh air in.
Plan your physical activities in the morning or late afternoon when it's still cooler. Regular exercise promotes better sleep and supports muscle building. However, avoid intense training just before bedtime as it can stimulate your body and make it harder to fall asleep.
Therefore, complement your weekly AURUM training with light activities. This not only improves your sleep but also enhances overall recovery and longevity. Light cardio training combined with AURUM is, in fact, the unbeatable longevity formula.
You're probably familiar with hot water bottles for keeping warm or relieving stomachaches in cold weather. However, in hot weather, you can use them for a pleasant cooling effect. Fill your hot water bottle with cold water and place it in the freezer shortly before bedtime or refrigerate it for several hours. Then, place it under your pillow or near your feet to create a cooling sensation before sleep.
By following these tips, you can ensure restful sleep and support muscle building even in hot temperatures. Make sure your body gets sufficient rest to regenerate and maximize the positive effects of your AURUM training.
Book your AURUM training today and enjoy the summer to the fullest, as each training session lasts only 20 minutes.
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