Sleep, rest and relaxation!
Many people don't get eight hours of sleep a day, and that's a shame! For everyone, but certainly for athletes, the duration and quality of the night's rest is of great importance. how to stop snoring naturally
While you are sleeping, all kinds of hormonal processes take place that restore the body to the effort made. Growth hormone production, for example, peaks during the night's rest. This hormone plays a role in the repair and growth of cells and tissues, but it also plays a major role in fat burning .
Sleep and hormones
Your body also makes ghrelin and leptin during your sleep . These two hormones give signals to your brain that you are hungry and that you are full. When they are out of balance, it leads to binge eating .
If you structurally sleep too little, the hormones will start to work against you, with the result that all your hard work in the gym and kitchen will produce less results. Don't underestimate the positive effects of a good night's sleep !
Sleep in a pleasant, dark room, with plenty of fresh air, and dive under the covers on time. Try to exclude any form of media use (or media?) Some 30 minutes before you go to sleep and avoid coffee in the evening. You will find that it greatly improves your night's rest, your health, your sports performance and your mood!
Another thing you should take into account is: adequate relaxation. When you are constantly rushed and stressed, your body makes a lot of the stress hormone cortisol . This hormone is known to have a muscle-degrading effect.
In addition, a continuous surplus of cortisol can lead to burnouts and other mental complaints. Less stress is less cortisol. In short, it is very important that you regularly take the time to really relax .
For example, take a long walk in the woods and leave your cell phone at home. Or go cycling a lot , read a book or listen to your favorite music. Take the time to prepare a delicious healthy meal . Do relaxation exercises or go for an afternoon of shopping with a friend. The possibilities are endless! The most important thing is that you find something that suits you and that you then regularly make time for it.