In brief, this statement extrapolates from the fact that the regenerative response to exercise is initiated AFTER exercise has already taken place and requires some time to take full effect. The more intense the exercise, the more severe the trauma, and the greater the need for subsequent repair. The good news is that muscle damage stimulates muscle regeneration. And, in an analogous manner, the greater the muscle damage induced by exercise, the stronger the stimulus for them to regenerate.
As a student, you may know what it means to be sleep deprived due to all the late nights of working or being unable to sleep. Whether it is homework you put off that needs to be done or stress that is keeping you up, sleep is imperative for numerous reasons.
Roxanne Prichard, a psychology professor at the University of St. They forgo sleep during periods of stress, not realizing that they are sabotaging their physical and mental health.
The recommended amount of sleep for an adult is eight to ten hours in order to function at best. This amount differs for each person, but it is beneficial to know how many hours of sleep are recommended. In a study of 1, students, Journal of Adolescent Health found that only 30 percent of students sleep at least eight hours a night.
Eliminate Screen Time Before Bed - Electronic devices omit blue light waves that stimulates the brain in the same effect as sunlight.
Using electronic devices before bed does not allow the human brain to produce appropriate amounts of the hormone melatonin to help regulate sleep.
Consistent Meal Schedule — Eating and sleeping may not seem relevant to each other; however, they are interrelated. By eating at certain times, you can regulate your circadian rhythm which is your "internal biological clock".
For example, it is important to eat breakfast because it sets the tone for the rest of the day and gives you energy.
A common mistake that many students make is that they will eat late at night. This is a problem because your body is still digesting food while you are trying to sleep. This may help you if you normally have difficulty falling asleep.
It is important to find consistent times to go to sleep and to wake up. When creating a sleeping schedule, you must regulate the times you sleep on the weekends as well.
Sources of caffeine include coffee, tea and soda. Exercise — If your sleep is restless, exercise can help. Exercising thirty minutes or more daily makes it easier for you to fall asleep at night.
Exercising in the daytime will allow you to be energized for the day and help you obtain a deep sleep at night. Although exercise is great for the body, it is not recommended that you exercise three hours within your bedtime because it will stimulate your body and thus make it more difficult to rest.
Sleeping Environment — To attain the best quality of sleep it is important to make your room a good sleeping environment.
Other ways to make your room a better sleeping environment is to turn off your computer and television while trying to fall asleep.
The slightest amount of light in your bedroom will affect the amount of melatonin, a brain hormone that induces sleeping, in your brain. Pre-Sleep Routine — If you lie in awake for hours after going to bed, consider developing a pre-sleep routine.
Some pre-sleep routines include reading a book, listening to relaxing music, taking a warm bath, or drinking chamomile tea. Stress and Anxiety — The Journal of Adolescent Health reported that sixty eight percent of students stay awake at night due to stress.
Although this bad habit is difficult to break there are ways to make adjustments toward change. An effective way of alleviating thoughts of stress in bed is managing your anxiety before you sleep. For example you can look at your planner before going to bed and already knowing what is going on the next day, or make a to-do list for the next day rather than worrying about it mentally at night.
Naps — To keep up your energy during the day, naps may help. Afternoon naps are the best time because if you nap too close to bedtime, it can interfere with your circadian rhythm. Introduction to the special issue.
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