In of the most important elements of the bodybuilding, the equation is to exercise on a regular basis. And with the fast-paced lifestyle, many people do not have the benefit to exercise at the exact same time every morning. Moreover, many tend to workout late at night after completing their daily obligations. And while this can be seen as a good way to relax after a hard day, there are also some downsides that needs be taken into consideration. One of these potential challenges is the lack of sleep caused by the late training sessions. However, by following some simple instructions and tips you can avoid this negative outcome.

Adjust Your Schedule

Having a proper time management is one of the key elements for being successful in life. In today’s fast-paced lifestyle many people struggle to accommodate their daily obligations and their leisure activities. Yet, the first step that needs to be considered is to analyze your schedule and if possible, start exercising in the mornings or in the evenings. According to a research study, there is a broad spectrum of benefits that the morning or evening workout can provide to the average bodybuilder. Exercising in the morning or evening makes it easy to train while fasting, which amplifies its benefits.

The second notable reason is that the body rhythmic motions gradually decrease as the day goes by with the ultimate slow down before and during sleep. Moreover, the body cardiovascular changes are one of the key elements that affect the efficiency of the workout.

Another benefit of exercising early can be observed through the prism of the nutrition and diet. To be more specific, working out earlier during the day can prevent ( to a certain level) the so-called food cravings. In other words, this can prevent consuming those unnecessary extra calories which can hamper the process of building lean muscle mass.

Nevertheless, this is a general guide and it is important to acknowledge that each body is different and may react in a different way in certain situations, including a potential change in the exercise schedule.

Limit Your Training Sessions

It is well documented that the average bodybuilder will sleep better after a workout session. Although this sound like a broad statement, there are various reports that support this claim.

However, not everyone is the same and many weightlifters and athletes reported sleep problems and insomnia after an intense workout session. There are several reasons for this condition and each one can cause numerous issues in the process of building muscle mass. One of the main reasons for this condition is the fact that it is not recommended to engage in a high-intensity training late at night. The main argument for this is that the additional stress can elevate the stress hormones such as the adrenaline. This, in turn, can have a domino effect as it can ignite a higher heart rate, increased alertness, and an increased blood flow to the muscle cells. The ultimate result of this is experiencing difficulties to sleep and prolonged insomnia. Another side effect is feeling anxiety, tiredness and potential for depression. That is why it is recommended to avoid high-intensity workouts at night as it can directly disrupt your sleeping cycle.

Use Caffeine Free Pre Workouts

Another important aspect that needs to be considered is a pre-workout supplement. On that note, it is important to emphasize that these innovations can bring a broad spectrum of benefits for the average bodybuilder. After a day of hard work, the pre-workout supplements can energize the body for the physical demands in the weight room. However, the potential downside is that many of these great products contain caffeine which can have a negative impact on sleeping in general. To be more specific, the caffeine can keep you awake for a prolonged period of time. If you prefer to workout late at night, use a pre-workout supplements that do not contain caffeine like Redcon1 Big Noise, combined with Moab and Halo. In the same time, if you prefer caffeine based supplements - the general recommendation is to utilize these products three hours before the sleeping time as this period will enable the body and the muscle cells to start the recovery process. This strategy can improve your sleep in the long term.

Better Health – Better Sleep

Also, it is important to emphasize that working out early during the day can bring numerous health benefits. First and foremost, it can have a positive effect on the process of reducing the blood pressure. Another theory that some research studies reported is the possibility of heart attacks can be avoided as most of them happen in the mornings. Although this is still a speculative theory, it should not be underestimated as it can serve as a preventive measure for potential future health challenges. In the same time, this can help in the process of lowering the stress. Starting your day with the dumbbells and the treadmill can optimize the overall mood thus reducing the stress levels. The end result of this can be a better and more relaxed sleep at night time.

Having a good and regular sleep is one of the crucial elements in the bodybuilding equation. It is just as important as having a good workout plan and a healthy nutrition diet. That is why it is imperative to follow some of these tips in order to have a proper sleep time. Having a proper rest time can be the catalyst for success in the bodybuilding world. If you find yourself not getting enough sleep, especially with the recent time change, or feeling tired after a long nights sleep, I suggest checking out Redcon1 Fade Out to take your rest and recovery to the next level.

Chris Hazen | @thechrishazen