5.Enhance Muscle And Strength With These Sleep Extension Techniques....

 

5.Enhance Muscle And Strength With These Sleep Extension Techniques.

As you can see, there were significant increases in performance from baseline.

 

Subjects initially were sleeping between 6-9 hours per night, but during the intervention were instructed to record a minimum of 10 hours in bed each night.

 

It’s important to note that 10 hours in bed is not the same as 10 hours of sleep.

Due to obvious limitations, the study's objective was to measure time in bed, a decent proxy for total sleep. However, it may not always be practical to adopt a10 hr nocturnal sleeping schedule.

 

A fragmented sleep pattern characterizes a bi-phasic (2 phases) or polyphasic (3+ phases) approach to sleep. This approach has demonstrated beneficial effects in subjects with sleep disorders.

 

Napping has also been shown to improve cognitive performance meaningfully.

 

Since total cumulative sleep throughout the day is a reasonable metric for recovery and athletic performance, utilizing naps can be an effective strategy to bolster total sleep, enhance recovery and athletic performance if extending nocturnal sleep is not a practical option.

 

One study found that just a 10-minute nap was enough to improve alertness and cognitive performance significantly. Longer naps of +30 minutes also have been shown to have significant benefits.

 

However, longer naps may lead to a phenomenon called sleep inertia.

 Essentially this is a period of cognitive impairment following arising from a longer duration nap (+30 minutes.)

 

Sleep inertia does not persist throughout the day, but it may be beneficial to struct Most people train their asses off but build very little muscle. This result is because they are fighting only half the battle.

 

 

@While they focus all their energy on the training front, they get blindsided by the diet.

 

*I made this mistake myself, and my results improved dramatically when I fixed it. I’ll share how you can do the same and start to see far better results in this episode.

 

*I outline how quickly you can build muscle, determine the number of calories you need to gain lean muscle, and pinpoint the two nutritional factors that deliver 80% of your results.

true longer naps away from cognitively demanding tasks like work or training.

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