12 strength training exercises for the chest

A good sleep promotes sports performance

   Numerous studies have been conducted to determine the effects of sleep on athlete recovery capabilities. A nap of 20 to 30 minutes strengthens the dynamism and allows to recover faster after an intensive training. In addition, we give below some tips for sleeping well.   Sleep plays a restorative role for both the body and the mind and makes you feel in shape during the day. Not everyone needs the same amount of sleep to recover properly, but an average of 7 or 8 hours is the most common. Some experts recommend a minimum of 8 hours of sleep, if possible 9 hours per night, then be bursting with energy during the day.

   Many athletes sleep well, especially through physical exertion.People who have trouble falling asleep and having a restless sleep know that this has repercussions on the motivation to do sports, whereas this one is just very good for sleeping better. It is therefore a question of alternating suitably rest and effort.

   In the countries of the South, napping is a common practice, which is less in vogue in the countries of the north. In the case of sports champions who often train several times a day, rest is also essential to recover well. During the Olympic Games or major tournaments, as much importance is attached to sleep and rest as to balanced nutrition and specialists are used to monitor this aspect. When large tournaments take place in different time zones, the training is adapted in advance in order to accustom the body to its best shape at the right time. Many champions know that the competition is won to a large extent in bed.

SOME TIPS TO BETTER SLEEP

These tips are not intended for people who suffer from chronic insomnia and restless sleep. For them, it will already be a clear progress to be able to sleep regularly and feel more fit during the day. The following tips will not have the same effect for everyone, but they can contribute to better sleeping habits.

* Avoid drinking lots of alcohol before going to sleep. It is sometimes said that it helps to get to sleep, but even if it is sometimes the case, one will tend to wake up more often.

   * Keep your bedroom as dark as possible. If you can not eliminate any light source, consider using a sleep mask.

   * Keep your socks in bed if you have feet that cool quickly, as this is a well known source of insomnia. Having warm hands and feet helps to sleep soundly.

   * Make sure the room remains cool. The temperature should not be too high or too low. A good average is between 17 and 20 degrees.

   * Stop all intensive activity one hour before going to sleep. Do not leave phone, laptop, television and other electronic devices in the bedroom. A bright light sends the signal to the brain to stay alert. It must therefore be proscribed.

   * Move and play sports regularly. The minimum standard of physical exercise at moderate intensity for 30 minutes a day is already enough to improve sleep. But avoid too intensive training just before going to sleep.

   * Do not eat hearty meals late at night. Your body is not meant to digest food during sleep. If you eat late, opt for light foods that do not contain too much protein.

   * Do not consume more caffeine after midday. It takes much longer to eliminate caffeine from metabolism than most people believe. Therefore avoid drinking coffee or coca-cola from a certain time.

   * Paint your bedroom in a soothing color. Banish any screaming color and choose a relaxing shade.

   * Do not let pets sleep in your bed. Anything that can disrupt your sleep should be avoided, especially if you are allergic to cat or dog hair.

   * Try to be regular in your sleeping hours by going to bed and getting up at the same time. This allows your body to quickly find the right rhythm of sleep.