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04-11-2006, 10:57 AM
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 #1 (permalink)
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| My Protein Discount Code MP2819   Join Date: Sep 2004 Location: Kent, UK
Posts: 5,535
 | Sleep The Forgotten Bodybuilder During sleep you release hormones, which are strongly anabolic, Leutinising Hormone (LH), Growth Hormone (GH) and Testosterone (T), this is why you do all your healing during sleep and your immunity to infection increases. Importantly Testosterone levels are increased during sleep, whether it is night sleep OR day sleep, in one study here by as much as 10nmol/litre. The implication of this is that those of you who have the luxury of afternoon naps may be naturally increasing your test! perhaps we all should do it?? The other great bodybuilding hormone is Growth Hormone (GH). GH levels increase at night, demonstrated here but due to negative feedback, levels may only go so high and once reached will cause the body to stop releasing further GH. This means that any injection of GH should possibly be done well before bedtime to prevent suppression of natural GH. A study shows this here. It is also the quality of sleep that is important, as GH increases are shown particularly before and during stage 3&4 sleep. Interestingly Melatonin may NOT be the best way to get a natural sleep, in an article by the National Sleep Foundation here you can find out all you ever wanted to know about this hormone before you decide to take it. Therefore the three things you need to consider before bedtime are: Quantity of Sleep (from sleep foundation) Adults require 7-9 hours of uninterupted sleep per night. Quality of Sleep (from sleep foundation)
Hormone Release During Sleep
In conclusion: Successful Bodybuilding= Effective training + Quality Diet + Sensible Supplementation + A Good Nights Kip! SLEEPTIPS HTH SD Last edited by SD; 04-11-2006 at 11:00 AM. |
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05-11-2006, 01:53 AM
| #2 (permalink) |
| Progressing  Join Date: Apr 2006 Location: Ohio
Posts: 182
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I totally agree with sleep being a key component in building your body. However, I've read that sleeping 6 hours + 2 hour nap is just as effective as sleeping 8 straight. It's what I do, and I actually feel better if I do it that way. 8 straight hours feels good, but the nap just makes me feel loads better.
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05-11-2006, 09:00 AM
| #3 (permalink) | |
| My Protein Discount Code MP2819 Join Date: Sep 2004 Location: Kent, UK
Posts: 5,535
| Quote:
Yes 6+2 hours of sleep is very effective, according to my research it doesn't matter whether you sleep day or night, its the quality that counts. The only downside I could see to you doing this is that you dont release the GH until you reach stage 3-4 sleep, this takes a while, so breaking your sleep up into pieces i.e 6+2 might result in less of the quality stage 3 &4 sleep. I shouldn't think by much though as long as you can sleep deeply almost straight away, which if you can I am envious  I wonder if more sleep is better? as your GH,LH & T are all elevated, perhaps if you slept all day and night only waking to train or eat, you would look like Ronnie Coleman in a few months? or if there is a point of diminishing returns? SD | |
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05-11-2006, 12:41 PM
| #4 (permalink) |
| Bodyworks Norwich Personal Training  Join Date: Sep 2005 Location: Norwich
Posts: 247
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i do think everyone is so diet obsessed these days that sleep is a forgotten factor- incedentally i worked nites for 10 years and slept like the dead everynite 8-10 hours every time- i felt like a sack of crap most of the time so i gotta say it does matter whether you sleep during the day or nite(for me) |
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06-11-2006, 12:26 PM
| #6 (permalink) |
| UK-Muscle Moderator   Join Date: Oct 2003 Location: SW London
Posts: 14,354
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defo you need the sleep.. however when people start gettin up at 11:30 a m(ASH!!!) u miss a good 1000 calories by then so u wont grow IMO
__________________ www.bulksupplementsdirect.co.uk |
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06-11-2006, 06:42 PM
| #9 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 31,214
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Well, I do feel it matters what time you sleep. Melatonin is released when the sun is not present. I see many guys on my job that work graveyard shift. Most of them look like crap after a few years of working while others are sleeping. They all look like that. I do love to sleep and try to get 8 hours but that alcohol thing tosses a stick in my spokes of my wheels 
__________________ Power over others is weakness disguised as strength. Scott |
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03-12-2008, 02:48 PM
| #11 (permalink) |
| UK-Muscle Moderator  Join Date: Oct 2005 Location: In The Shire
Posts: 10,719
| Re: Sleep The Forgotten Bodybuilder
Well I work nights and have been doing silly hours lately..... I am lucky if I get 6 hiours straight sleep, although I do pull over in the lorry for naps if the need arrises.... Thing is, if I got in the sleep I'm supposed to, I wouldn't be able to train at all..... I worked 67 hour slast week mon-fri, they wantedme to work saturday too, but no fcukin way..... My lorry is like my little office tbh, and most my time is spent on the phone....  Hands free I might add....  |
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03-12-2008, 02:56 PM
| #13 (permalink) | |
| My Protein Discount Code MP2819 Join Date: Sep 2004 Location: Kent, UK
Posts: 5,535
| Re: Sleep The Forgotten Bodybuilder Quote:
SD | |
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03-12-2008, 03:06 PM
| #15 (permalink) | |
| Getting HUGE!  Join Date: Mar 2008 Location: West Sussex
Posts: 1,602
 | Re: Sleep The Forgotten Bodybuilder Quote:
It was taken at Marrakech train station - by the time the picture was taken we had been waiting for the train at the station for 7 hours to only endure an 8 hour journey... I was rather tired!!! I tried to sleep on the train but people kept coming in and trying to sit on me! Haha Sorry for hijack! | |
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