Rest is a physical necessity of any human that enables the body to recover from the day through activity that might have taken up most of energy, it also permit muscle to restore and rebuild and strengthens the body for any following activity to be tackled. More so rest helps one to be able to balance his/her activity that is the practices ,work and basic home requirements and roles. It is said that too much of something is not good, overtraining too have the side effects called overtraining syndrome that accompany it and might persist for long and even forever;
- ü Headache.
- ü Persistent pain in the muscle and joints.
- ü Insomnia.
- ü Mild legs soreness. Etc
What transpire during rest and recovery?
The time set for the body to rest in an exercise program enables the body to adapt to the stress of exercise and this is the period when the actual effects of practice prevails other than the body also to replenish the lost energy and repair the body tissue. Since it is still during the exercise when a lot of water is lost as sweat, and hence without rest the body muscles will continue to wear and will not be replaced.
And know let look into the non-obvious solution to better rest and recovery;
Have a time gap between a meal and sleep.
It is of great important to know the right time to have your meal and the time you go to sleep, if the time gap between the two activities is so small, for instance having taken a carbohydrate meal, the sleep may offset the digestion and the benefit of the meal for insulin, a protein (c-peptide) is created to assist in the digestion and store essential nutrient . The predicament is that c-peptide is related to lowering the level of hormone Melatonin that helps one to sleep. And hence rest and meal must have a gap of 1-2 hour before the next one is considered.
The effect of light to Sleep
The response of our bodies to sleep is due to circadian rhythms which are the reactions that knows when you should be asleep or awake, light is a common disturbance to recovery, and this is the basis why light are turned off before we sleep because they produce blue light signals similar to that of the sun. and since the bodies are able to interpret the light the body still assumes it’s daytime and hence this hinder production of melatonin, and sleep is disrupted from happening.
Your body also is also a factor to know that is time to bed ,for during the day it affect circadian cycle of light meaning that the body is prone to go sleep natural way without any external aid that causes longer circadian daytime rhythm , and hence increases melatonin when it’s dark and hence all this measure should be into account to have the best rest.
Hydration and beverages consumption
water is very essential to our health but once in excess water can disrupt the rest of the body and even a disorder called Nocturia, this is what makes you very restless and even avoid going to the bathroom at night for you feel so disturbed, hence create a best practice that will allow you to sleep in comfort, first be smarter and be selective in the type of drinks you take and removing the excess liquids 1-2 hours before sleeping. Drinks like alcohol makes you sleep faster since are fast diuretic while beverages increases the urge to remove them soon from the body.
Maintain the temperature in bedroom not higher than 70 degrees
Research conducted reveal that best temperature for a sleep place ranges between 60 to 68 degrees since too warm or too cold room might cause sleepless rest, this is because on sleeping body temperature fall to lowest as possible and hence the body tries to mimic the external temperature.
Move alarms and other electrical appliances away
If need be a must for them to be used then they must be at least three feet from the place of rest, for the clock keeps one in worry when to wake up or resume to work as you keep staring at it frequently.
Having seen this situations that makes people fail to get the best rest after some muscle wearing activity, practical measures need to be put into practical shape and hence have our bodies health in the right way.