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skimp on sleep are more prone to heart disease, diabetes, depression, weight gain, and well, early death. A recent laboratory study revealed why. Researchers found that when they had volunteers sleep less than 6 hours a night for a week, key genes started switching on and off. Specifically, genes that Nike Free Rn Flyknit Black And White
I personally feel that good sleep is strong medicine, especially Flyknit Free 5
I get lots of questions about how to eat and train better, but I've actually never received a single query on how to get a better night's rest. Based on the performance enhancing power of this healthy, natural act, I'm thinking I should. So here are a few unsolicited tips on getting more/better/sounder shut eye. (Full disclosure: I did a sleep study at The Center for Sleep Medicine at New York Presbyterian Hospital/Weill Cornell Medical Center for a story a few years back. Ease up by the end of the day.
That second (or third) Heady Topper may make your eyelids droop, but alcohol induced sleep is restless sleep. Too much alcohol before bed lengthens your non REM sleep and shortens your REM sleep, which keeps you in more wakeful territory when you should be in deep slumber.
None of this is surprising when you consider that the two most powerful stimulants of human growth hormone (HGH) are hard exercise and deep sleep and that HGH is essential for muscle synthesis, fat metabolism, and other key elements of recovery and performance.
govern the immune system, metabolism, stress response, and the sleep and wake cycle were suppressed, while those affecting inflammation were more active. Too little sleep = health havoc. I also haven't had to use an alarm clock to wake up in nearly 20 years, which sleep pros say is a sure sign of being well rested.
Your body is like a toddler. It likes routine. Give it regular bedtime and wake up calls and it will throw fewer fits at when it's time to go to bed.
in the realm of riding and recovery. My legs are fresher, my head is clearer, and my motivation is far higher when I'm well rested than when I'm running on too few Zzzs. It's also easier to maintain "fighting weight" when I'm sleeping well. It's really not just my imagination. In two separate studies, when researchers had athletes (specifically basketball players and swimmers) extend their sleep to a pro level 10 hours a night (seriously, many pro athletes sleep nearly half the day) for about six weeks, they improved their sprint times, executed tricky moves faster, shot three pointers with greater accuracy, played harder, improved their efficiency, and just plain felt better.
Six hours seems to be the snooze signpost below which everything sort of sails south. A tall body of research has found Nike Flyknit Free 5.0 Release that folks who Nike Free Rn Flyknit Id Women's Running Shoe
Your body temperature naturally drops at night, initiating your sleep cycle. If the room is too hot or cold, it's disruptive to falling asleep and staying asleep because your body is struggling to stay in its comfortable sleep zone. What's the right temp? That's personal, say sleep experts. But most seem to zone in on about the mid 60s. Then curl up in some covers and drift off.
Respect Your Sleep
Kill your television (and iPadand iPhone)
Sleep. The secret weapon to a good season.
As darkness falls, your melatonin levels rise, sending you into slumber. If you're lying in bed staring at a giant screen, or even a 3 inch iPhone (which emits more than 200 lumens comparable to an LED flashlight), the light can suppress your melatonin and disrupt your sleep. Get it dark or at least very dim (like a small reading light with a good book) in your room 30 minutes before shut eye.
After a caught off guard pause, I replied plainly, "I didn't know you had sleep issues." Turns out she indeed had some pretty serious sleep issues, not anything like insomnia or sleep apnea, but chronic sleep disrespect. Her nightly sleep average hovered around 5 hours. Not good.
Your brain waves change as you cycle through the stages of sleep, going from the sleepy alpha waves in Stage 1, the light sleep theta waves of Stage 2, the deep, slow delta waves of Stage 3, and REM, where you start to dream. You cycle through these stages every 90 minutes until morning. Conversely, you have beta waves, which are your galloping workhorse, problem solving brain waves. The doctor who performed my study recommends people with nighttime monkey brain keep a bedside worry journal. She tells them to write down everything that's preoccupying them in a bulleted list and assign a time to address them the next day. It helps those problem solving beta waves calm down so you can sleep.
I was having dinner with a girlfriend the other night and our conversation turned to the new year and resolutions and the like. I told her my haphazardly slapped together list that I was sure I'd barely adhere to by, oh, January 25th. Then she surprised me with hers. "Mine is to respect my sleepto consider it something to protect and value."
During my sleep study, the doctor was shocked at how often I woke up during the night. I thought it was normal. Turns out I just wake up to every little creak and squeak. I got ear plugs the next day. Life changing. Seriously. I sleep like the dead now. It's wonderful.
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