Sleep – A Superpower – Pedala

Often neglected by most of us or simply cataloged as a period of inactivity or laziness, sleep is seen as a passive state, in which the body and mind rest. Sleep increases attention, concentration, makes us more efficient and makes us more creative and is one of the best investments that we can do in the easiest way for our person.

Sleep and sport (physical activity) are interconnected, everyone who influences each other. A restful sleep is essential for sports performance, for recovery after efforts and health in general, while regular physical activity improves sleep quality.

How does it influence sleep sport affects sleep?

• Recover and restore the muscles: During deep sleep, the body produces growth hormones, which helps to restore fabrics and muscles. This is crucial for athletes or for anyone who does sports regularly.
• Cognitive function: Sleep helps us to concentrate better, “sharpen” our reaction speed and has a contribution in the decision -making process. Lack of sleep leads to reactions and slow errors, which is quite important in sport that requires precision.
• Energy level: quality sleep Restores the level of glycogen into the muscles, which represents the primary energy source of the body during physical activity. Sleep of the deficit leads to the effort and slowdown of the physical exercise.
• Immunity: regular sleep, Suitable, strengthens the immune system, so athletes are less inclined to colds/diseases.
• Motivation and motivation: Sleep directly affects our mood and without it we become irritable and demotivated.

How does it influence the sporting sleep activity?

• Improves sleep quality: Regular physical activity can help us fall asleep more easily and deeper.
• Endorphins: Physical activity increases the production of Endorfine, head of general mood. They reduce stress, anxiety, lead to relaxation and restful and quality sleep.
• Cicardian rhythm: Sport helps to regulate the “internal watch” that emits the type and quality of sleep.

However, there is Precautions With regard to The sports relationship-marine. Intense physical activity near sleep time is not recommended because the adrenaline level will increase, the body will heat up and we will not be able to fall asleep. Likewise, the excess of training can disturb sleep, the body that feels fatigue and low performance.

Sleep phase:

The human body passes through 4 internships during sleep. Each of a complete sleep cycle, the phases are known as sleep Non-rehem e sleep Rem.

Phase 1- Non-Rem- represents the transition from awakening to sleep. (Heart rate and breathing slow down). It occupies 5% of the time assigned to sleep in healthy adults.

Phase 2 -Non-Rem- It is a slight phase of superficial sleep, from which we can easily wake up. It represents 50% of the time reserved for sleep.

Phase 3 -non -rem– It is the deepest phase, important for rest and regeneration. If we are awake from this phase, we will feel stunned and disoriented. From the time of sleep it represents about 10-20%.

Phase 4 -Rem- Most of the dreams occur at this stage and occupy about 20-25% of total sleep. The percentage of sleep remote decreases as you age. Rem Sleep is that involved in cognitive processes, in strengthening memory, emotional regulation and general recovery of the body.

As a conclusion, Everyone should optimize both sleep and sporting performance.

Here are some suggestions!

• Set a program Sleep (read and wake up at the same hours predetermined). In this way your body will learn to anticipate sleep, you will fall asleep more easily and you will have an optimal sleep.
• Give the priority to sleep (The aim is that they are 7-9 hours per night, depending on the age of each and their business).
• Avoid caffeine, Especially in the afternoon or evening.
• Recover you After an intense exercise: the body’s relaxation routine of the body must be done as a book, with a return that inspires calm and relaxation.
• Moderate exercise It is the ideal before sleep (easy walk, yoga)