Lack of sleep will increase the synthesis level of hormones that promote muscle decomposition. This refers specifically to cortisol hormone. The increase of cortisol hormone level will lead to vigorous muscle catabolism, and then affect the effect of muscle gain. During sleep, leptin, the hormone responsible for regulating body fat and energy consumption, will increase secretion. If you don't get enough sleep, the leptin level will drop, which will accelerate the accumulation of fat in your body.
Sleep is to recharge the brain. Adenosine is a neurotransmitter that produces ATP. Adenosine sends this signal to the brain when the body needs to rest. During sleep, the concentration of adenosine will gradually decrease and the brain sensitivity will gradually increase. In other words, the brain is charged during sleep. The concentration of adenosine rises during the day and reaches the highest level before the end of the day, which means that the brain is tired after a day's activities. A well-rested brain will have high sensitivity, and a highly sensitive brain will provide high motivation during fitness. Studies have found that during REM sleep, the brain's sensitivity-related functions will be properly played.
The level and cycle of sleep. During sleep, the brain will continue to be in a cycle, each cycle is about 90 to 100 minutes. There are two types of sleep, rapid eye movement sleep (rapid eye movement period) and non-rapid eye movement sleep. A normal sleep cycle first experiences four levels of non-rapid eye movement, then reaches a relatively short rapid eye movement, and finally quickly returns to the initial level of non-rapid eye movement. Most people go through this cycle about five times when they fall asleep every night. The lack of sleep in the non-rapid eye movement and rapid eye movement stages in the third and fourth grades is very sad. Because at these stages, the brain will rest completely and then begin to consolidate memory. In the third and fourth stages of non-rapid eye movement, brain activity gradually slows down until it is completely rested.
It's better to sleep like this. Never sleep too long. Oversleeping may put your body into an abnormal cycle, making it more difficult for you to fall asleep. Take a hot bath. Taking a hot bath can relieve and relax the body, but it also has some negative effects that should be avoided. Don't drink coffee and wine. Caffeine refreshes you. On the other hand, alcohol will interrupt all stages of sleep and make you sleep badly. Don't rely on sleeping pills. Sleeping pills are effective in the short term and will affect the normal sleep cycle in the long term.
Create a good sleeping environment, make the temperature of the bedroom moderately cool, and avoid a humid environment. Soft wind or soft background music can help the body relax and promote sleep. Don't watch TV in bed, which may also make your brain awake, causing your brain to define the time you lie in bed as TV watching time, thus refusing to fall asleep.