Sleep is essential for physical and emotional health.

It is the repairer of the energy.

It's what makes you live better.

Adequate sleep helps the body recover from illness, surgery and trauma.

People with chronic insomnia are more prone to developing various types of psychiatric problems, with higher numbers of physical symptoms (National Commission Sleep Disorders Research).

Even an occasional problem in sleep can make the daily tasks seem more tiring, leaving the person less productive. Panic syndrome, problem that affects thousands of people, is directly linked to sleep problems.

But it means, if i sleep 12 hours per night, I'm fine??

No, is not that..

What matters, beyond the amount of hours slept, is the quality of sleep, in other words, should not be taken into account just how many hours of sleep has, but how well a person feels and is able to work every day after he has sleep..

But what i have to do to have quality in my sleep (some advices before bedtime)?

• Do not eat carbohydrates with high glycemic index after 07pm;
• Take a warm bath before bedtime;
• Keep the problems away from home;
• Not getting up to go to the bathroom or drink water at dawn;
• Read a book or watch a calm movie before bed;
• Stretch;
• Do not do heavy exercise at night, exercises are recommended: yoga and aquatics (relaxing);
• Do not drink caffeine;
• Keep the rhythm of sleep , Try go to bed always at the same time;
• If unable to sleep in 30 minutes, lift up and stretch or search for a relaxing activity;
• You can not recover large losses of sleep during the week, recovering on weekends, as people do with exercises , (they reduce the food to make exercise only on weekends).;
  A good way to do this is to try to take “a nap”during the day, with, say after lunch. Almost half the world makes the “siesta”, for good reason: body temperature and provision usually have a fall in the middle of the afternoon, as a call for the biological “bedtime”. So, a “siesta” the 15 to 30 minutes will be very welcome and will help you be more willing to continue the activities of the rest day;;
• Exercise. This is the keyword. In a survey conducted by Michael Vitiello, University of Washington, was discovered that individuals who ran or walked for 40 minutes, 3 times a week, had prolonged periods of sleep when comparing with the sedentary. Both this and other studies argue that exercise somehow change the metabolism of individuals implying a greater necessity for rest during sleep..

For athletes is essential simply sleep well, for the growth of muscle mass, if the person sleeps well the anabolism happen: is a metabolic process that involves the construction of molecules from others. The protein synthesis, the synthesis of fatty acids and synthesis of hormones are examples of anabolic reactions.

Catabolism occur when people don´t sleep well, it is a: metabolic process wich implies on the "breaking" of complex substances in simpler substances.

The "breaking" of the proteins in muscle tissue for energy is an example of catabolism. From a very simple way we can say then, that anabolism is the construction and catabolism is the destruction.

Then, if you want to be an athlete or just have care with your health, try to have an excellent quality of sleep and you'll see that much things will change in your life.

Good sleep.