According to statistics, 90% of the players who ran UTMB said: "Drowsiness" is the most difficult problem they encountered during the game.
Those who ran through UTMB or other long-distance people had the same feeling: Physical fitness reserve is very good before the game, but once the body begins to be trapped at the night track, its ability will be greatly reduced. Studies have shown that lack of sleep may increase the rate of physical decline to 11%.
Lack of sleep destroys the way the body and brain use glucose. When you are exhausted, cells cannot absorb glucose from the blood. This can make a person unable to fill up with energy and exhaustion, which is very detrimental to our self-control, and self-control is One of the most energy-consuming tasks for the brain. The effect of sleep loss on the brain is equivalent to mild poisoning.
At the same time, lack of sleep will also destroy our willpower. This is why there are particularly many nighttime retiring matches in the long distance.
Today we will discuss sleep management in the long distance.
The timing of the game and the body's natural rhythm will have different responses to different game start times. In order to understand this phenomenon, you first need to know what is the natural rhythm of the human body.
The rhythm of the human body is reflected in the physiological activity 24 hours a day, which affects body functions such as body temperature, hormone levels, energy supply, and appetite. For example, we usually wake up in the early morning from 6 to 9 o'clock, when the cortisol and body temperature gradually increase, and after lunch from 1 to 3 pm, there will be a short period of distress and inactivity. These are the manifestations of human rhythms.
"Lunch after lunch" from 1 to 3 pm
According to the human rhythm, the period between 1 pm and 3 pm is known as the "post-lunch trough," which can explain some of the industrial safety issues and product quality differences. In Latin context, Siesta is to allow people to take a short rest during this time and avoid the high temperatures at noon; but in today’s fast-paced era, siesta is no longer the meaning of the past.
5 to 8 pm "forbidden zone"
From 5pm to 8pm, people will experience a period in which heartbeat and muscle strength are the most powerful and difficult to sleep at the same time. This period is called the “forbidden zone,†which is also a manifestation of human rhythm.
Maybe this can explain that some of the workers in the office are sleepy and lacking before going off work, but once they return home, they are more than 100 times more energetic; or for the next morning's arrangement, you go to bed earlier than usual, and then you lie down. But I can't sleep for a long time.
Until today, the "forbidden zone" still exists. It will bring a little trouble to our lives. Anthropological studies suggest that the “forbidden zone†may be a manifestation of biological instinct in the course of human evolution. This phenomenon was originally existed in order to maintain vigilance against nocturnal beasts.
The starting time of some games is also selected at this time. For example, the start time of the famous Mont Blanc Motocross (UTMB) is 4:30 PM local time in France.
What will happen from 2am to 6am?
Training in the afternoon or evening may be a good choice. However, some games start between 2am and 6am. This period of time is the majority of people's sleep time. Due to the body's rhythmic function, the physiological function is often at a low point.
For hyper horse runners, this is not good news, because some of us need to train or compete during this time. With regard to the feeling during this period of low valley, you may wish to ask those who are always on the night shift. They will tell you that dizziness, dry eyes, yawning, lack of concentration, physical decline, and even involuntary war.
Of course, these physiological reactions will also make it difficult for some early morning races. For example, the start of a hundred miles in Leadville is at 4 a.m., which means you need to get up at 2 o'clock, and even someone may be nervous at night.
So, whether you get up early or participate in a game that requires more than 20 hours of continuous running, you can't take it lightly. During this time, there may be a feeling of cold, because this is the time when our core body temperature is the lowest.
If you do not sleep for a dozen or twenty hours, you may have problems with your mental judgment. Many retired players decided to withdraw after they could not afford to suffer.
Contrary to traditional knowledge or hearsay, you cannot force your body to work efficiently during this time. Even if you adjust the rhythm, it will take several days and careful arrangements will be made.
Another important common sense is that using scientific methods to adjust rhythmic behavior, as long as the regular disruption of life patterns, and lack of sleep or sleep imbalance, will also experience a variety of health problems, such as light stomach discomfort, weight Increase, which can also lead to serious heart disease and increase the risk of diabetes and so on.
On average, normal people need 7-9 hours of sleep each day. So, do you know about the impact of sleep on the game and health before the game?
The importance of sleep before the game sleep is good or bad like a car tank, if it is insufficient, it must be added in time. We can use the energy intake and consumption of meals to measure the heat balance. But sleep can't be measured this way. If you can't replenish sleep in a timely manner, your chances of achieving your pre-match goals will decrease, and your risk of failing to achieve your goals or even having health problems will increase.
In the process of exercise, lack of sleep leads to a decline in physical fitness, which in turn affects the quality of training. When you are not exercising, lack of sleep can make it difficult for you to stay awake at all times. In some cases, this lack of chronic sleep can also lead to depression and fluctuations, and even irritability.
Adharan and Finn wrote in his book "Running with the Kenyans" that he found an interesting phenomenon in Kenya's running culture. This is ample sleep. Kenyan runners sleep up to 14 hours a day during training. This fully shows the importance of sleep for physical and mental recovery and growth hormone release.
In a recent study on sleep and exercise status, scientists also supported the Kenyan sleep habits to promote running performance. Stanford University's Cheri Mah conducted a study on student athletes. She found that extra sleep had a significant impact on swimmers and basketball players.
So how can we adapt to the time difference and restore good sleep?
Ideal adjustment morning exercise morning exercise can help you "reset" the clock and speed up your body's adjustments. You can try more than 30 minutes of exercise in the morning.
Avoid drinking alcohol and drinking interfere with sleep. Although alcohol may temporarily dispel sleepiness, it can also make it difficult to sleep at night.
Avoiding the continuous use of sleep-aid drugs may cause more problems than interference with time, in addition to the possible dependence on drugs.
Correct use of melatonin or adjustment of the circadian clock may be used but it takes time to take it before the scheduled sleep time. For specific medication questions, consult your doctor.
Short Trip Preparation If it is a short trip or just a short trip of a day or two, everything is as good as it is. You can use your habits to stay indoors when you are supposed to be at night, artificially create a dark environment for a period of time, and avoid over-stimulating the sun during this period.
Long-distance travel preparation If you travel longer than 3 days, you should start adjusting the time difference as early as possible and try to adapt to your destination time. Adjust the watch during the flight. If the journey is long enough, try to schedule a diet and sleep on your travel schedule on the go. The sooner you adjust, the sooner you adapt to your destination. At the same time, forcing yourself not to sleep before darkness in the area can make night-time sleep easier.
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