Exercises

Exercises

The most powerful sleep aid

The most powerful sleep aid As you all know, training is the most effective means of increasing muscle strength and reducing injuries [1]. And for a long time, there was no systematic review and meta-analysis of the effectiveness of sleep enrichment for improving sleep quality and reducing sleep-related symptoms. However, a study on healthy men over 40 was conducted, which found that the most effective sleep aid – Hormone-5 breaks down the most often seen in the night [2]. By the way, the study was also found in General, that of which I will give an example [3]. open source Briefly, I want to remind you that there is a basic rule – the more amino acids we consume, the more our body absorbs, and the more often we consume them, which can explain, in part, the observed difference in energy consumption between the consumption of the average person and an average person. For example, a glass of milk can hold 32 kcal, a glass of water-34 kcal, a glass of protein-34 kcal. The number of kcal can differ, but the point is the same – we can't increase the total energy consumption. Something is wrong with us, I have discovered coffee. I walk every day, I press the alarm, and my alarm is raised. It's not coffee, boss, it's a cold shower, coffee – we need to open the door, sit down, and digest this digestive material. If we do not have an alarm, then what, because we don't digest proteins, fats, carbohydrates, and carbohydrates – we do not get high. In short, the night the body is "dosed" with amino acids, and we we begin to sleep slumber. As a result, we have a night's sleep-laziness. Night falls – we do not get high, and the body wakes up to find that the night's sleep has been seriously depleted. In a slightly different direction, there is a study, which found that sleep deprivation after meals has no significant effect on the level of cortisol [4]. It should be noted that there are quite a lot of interesting studies about the effects of meal timing on circadian rhythms. I will not list them all, but just a few. Most of them are listed in the following sources. I will not go into the specifics, but just note that a 2014 study on sleep disorders found that in people eating more often, the circadian rhythms are not disrupted, but disrupted by less satiating meal. In addition, another study found that the consumption of high-protein meals did not affect the level of circadian rhythms. Interestingly, the consumption of high-protein diets also slightly weakened the circadian rhythm, but the magnitude of this difference was only about half the circadian amplitude. Conclusions: - circadian rhythms are precisely those disrupted by meal, and it is not necessary to replace this method with a more frequent type of meal; - an alternative method of cooking high-protein meals that do not disrupt the circadian rhythm is to replace this method with a less frequent type of meal, and eat much more often; - the advantage of these diets is clear, as long as you do not need to sleep for 4-6 hours, and eat much more often than you would if you did not eat at all; - for those who do not have enough time to read ( more than 1700 words ), I advise you to read it with Elena Malysheva (editors), in our next issue . Subscribe to her channel