Hardly a day goes by that I don't get asked about ways to increase energy levels. People are always curious as to what foods they should eat and what supplements they should take to jack up their energy levels.
Everything from Nitric Oxide to Ginseng and Horny Goat Weed to Red-Bull and RockStar...
You name it people are looking for it and are willing to try it all. And yet the one thing that often gets ignored, but yet can improve your strength and energy levels better then any supplement or stimulant is sleep!
The benefits of getting adequate sleep are HUGE! Everything from speeding up your muscle recovery, increasing growth hormone levels, improving your athletic performance, improved heart function, cell repair, and the list goes on and on...
But one thing that may be of interest to you - is that sufficient sleep helps increase your motivation for exercise!
One of the biggest excuses people have for not following through with their workout routine consistently is being too tired to exercise. But one thing that you can do (and it costs nothing!) is simply taking a 20 minute power nap in the afternoon.
You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly.
Scientists have proven that taking a 20-minute nap approximately eight hours after you have awaken will do more for your strength and stamina than sleeping in later in the morning.
Of course when you first come out of your afternoon nap, you will probably feel a bit groggy for about ten minutes, but once this dissipates, you will reap the rewards of being well rested, recharged, and ready to go for the rest of the day.
So if you are looking for a kick ass energy booster with no jittery side effects, just take a 20 minute power nap when you get home from work or school.
It's easy, it's proven effective, and it's FREE!
Everything from Nitric Oxide to Ginseng and Horny Goat Weed to Red-Bull and RockStar...
You name it people are looking for it and are willing to try it all. And yet the one thing that often gets ignored, but yet can improve your strength and energy levels better then any supplement or stimulant is sleep!
The benefits of getting adequate sleep are HUGE! Everything from speeding up your muscle recovery, increasing growth hormone levels, improving your athletic performance, improved heart function, cell repair, and the list goes on and on...
But one thing that may be of interest to you - is that sufficient sleep helps increase your motivation for exercise!
One of the biggest excuses people have for not following through with their workout routine consistently is being too tired to exercise. But one thing that you can do (and it costs nothing!) is simply taking a 20 minute power nap in the afternoon.
You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly.
Scientists have proven that taking a 20-minute nap approximately eight hours after you have awaken will do more for your strength and stamina than sleeping in later in the morning.
Of course when you first come out of your afternoon nap, you will probably feel a bit groggy for about ten minutes, but once this dissipates, you will reap the rewards of being well rested, recharged, and ready to go for the rest of the day.
So if you are looking for a kick ass energy booster with no jittery side effects, just take a 20 minute power nap when you get home from work or school.
It's easy, it's proven effective, and it's FREE!
Posts
You are so very correct. Sleep and proper rest are very important.
ReplyDeleteprobably
ReplyDeleteone of the most ignored things
oii manai nu vi jukam hogyaa
ReplyDeletePlease Lee, when you have the opportunity ,make this a pay for info site. I am sick of the juvenile idiots that post comments here. Either that or just drop the post comments all together.
ReplyDeleteI really thought this might be another waste of money supplement but was happy to see it was an honest method. Nothing is better than sleeping
ReplyDeleteps. Please don't make it a pay site. I value the information you post as do so many others but do not have extra money
ReplyDeleteeveryone knows he is a beast.... dont even deny it.
ReplyDeletelee keep emailing me workout routines every day thank u
ReplyDeleteThanks Lee! All of you ass hats keep the stupid comments to yourselves.
ReplyDeleteI couldn't agree more Lee! However I must say it's hard with two pre-schoolers waking me up in the night!!! I guess extra carbs instead?? Lol. Cath.
ReplyDeleteThank you Lee, always have great and honest strategies... not hising behind marketing like most people or sites do
ReplyDeleteYour advice demonstrates that you are not in this merely to make money, but are highly ethical and I value your advice all the more for that reason alone. Thank you.
ReplyDeletePS the world is crowded with dickheads and we just have to deal with that fact.
There are some idiots on here, if you have nothing constructive to say then why bother. Are you really that bored? Get a life.
ReplyDeleteI know how important sleep is being a bit of an insomniac.
I have been trying to get early nights now for about a year and the difference in my energy levels come evening training time have been dramatic.
I also find that herbal sleeping tablets will sometimes help.
A good nights sleep is a very important and often overlooked in a lot of peoples training regime.
Thanks for all the free tips lee, keep up the good work.
Great picture and awesome advice. Thanks Lee!
ReplyDeleteI always find Lee Haywards, video blogs and advice very informative and always helpful.
ReplyDeleteThe main thing people tend to forget is that training takes commitment and time.
Most people expect results overnight and this is just not the case, I have been training on and off for three years and have never felt so motivated to train all because of the FREE advice i get from Lee Hayward
Big thumbs up to Lee and all his true fans
So true!
ReplyDeleteThank You very much, Lee! for everything!
Lee, You are right! I have been getting more sleep during the week by not going out as much as I used to. But it has made me more motivated to get home and hit the weights, or even go for a good mile run. I also have been getting great rest with ZMAs.
ReplyDeleteThanks for the informative blogs Lee.
ReplyDeleteTo the tools who leave the dumbass comments...u need to spend more time at the gym and less on the internet.
What is the point in leaving pathetic childish comments.
ReplyDeleteI'm thinking they are the "fagget(s)", grow the fuck up you childish twats!
And thank you Lee for you're regular emails, i enjoy and look forward to them.
A big thanks all the way from england.
lol that picture made me giggle. anyhoo, this has been a major problem for me and im pretty sure its what is hampering my results.. or lack there of.
ReplyDeletei have terrible sleeps almost every night. be it due to stress, or my shitty bed, im tossing and turning and waking up like every hour. its so bad that when 8 rolls around im so frustrated with tossing and turning that i just say fudge it! and get up, pissed off and annoyed that ive had yet another sleepless night.
ive been seeing very little gains over the past two year; i eat great, get lots of protein, and always have great workouts. but im not getting bigger. very frustrating.
whats the best natural sleep aid guys? anyone have some advice? i know melatonin would be good, but would i just buy that straight up?
also can someone buy me a new bed please. thanks.
peace, byrd.
if you think lee is a fag then stop looking at his site you are obviously interested in something here maby you are SO VERY FAGGOT
ReplyDeleteOne way of dealing with the fact mentioned above is, when you read the comments of the d/h's, take a moment to appreciate the wide range of human intelligence and be grateful that you are not restricted to that limited end of the spectrum.
ReplyDeleteThanks Lee, keep 'em coming, and don't make it a paysite! The majority of us appreciate your helpful advice.
ReplyDeleteThanks Lee! Sleep is SO underrated! PLEASE keep the all natural/cost effective tips coming.
ReplyDeleteByrd,
ReplyDeleteTry ZMA. That's supposed to be good for your sleep and helping you relax while sleeping.
Maybe eat turkey :) for the triptophane.
Lastly, for a new bed, you should check out Sleep Train or Mattress Discounters. They are still doing 3 years, interest-free financing (if you qualify). You could get a $1,000 bed for $30 per month. Just make sure you pay it off in full before the 36 months are up, otherwise they will hit you with all the back interest.
One other thing, are you overtraining at all?
Cheers and good luck.
--skinnydude
Spot on! I have been taking naps each afternoon as long as I can recall (when possible), and they have done wonders for my energy levels and assisting my training efforts.
ReplyDeleteHello Lee, Thanks a lot for the advice!
ReplyDeleteok lee, but when you say 20 minute power nap, what stage of sleep is necessary for it to be effective. Is delta 1 or 2 sleep required? because wehn i find myself napping, or trying to, i feel awake the whole time, its moer of jsut a lie down. are you supposed to completely shut off, or will it still work if youre awake to some extent.
ReplyDeleteGentlemen, we should ignore the idiot that made those immature comments. It only fuels the fire. Lee, I think you can make it where you can approve all the comments. Certainly sounds like a lot of work but might be worth it.
ReplyDeleteBack to your post. I work graveyard so my sleep pattern is screwed up. lately, I haven't been able to sleep more than 5 hours a night. Is there anything I can do to extend my sleep?
Thanks lee. you have a great site.
Dear Lee Hayward,
ReplyDeleteU r fag, k?
<3 Anonymous
I couldn't agree with you more. I have been taking 20-30 minute naps for years. When I worked in LA my fellow workers thought I was nuts for sleeping 20-30 minutes after lunch just before my afternoon work schedule. So, go for it guys it works!!
ReplyDeleteonly a coward would disrespect someone without at least leaving there name and not anonymous!!!!
ReplyDeleteMr. Hayword i use your bits and pieces from you different routines almost everyday and i know they work!
Thank's Lee.. u'r articles are very worthed and keep healthy life.. Lee, i also adopt ur 12 week workout in my routine... thank's a lot...big appreciate 4 u...
ReplyDeleteLee thanks for all the recipts very tasty and really helps the figure...Also i agree don't worry about the two dummys that have nothing to do with thier life but play on the computer and wish they were somebody.
ReplyDeletethanks for all the e-mails.
Count me in on the side of appreciating the tips, I have been working out for over thirty years and I agree with most all of your advice. For me there is no substitute for "Full range of motion", when it comes to building muscle. This primary comes down to not taking the easy way. If it is hard to do, you are probably doing it right. Another thing I learned a very long time ago. Never compromise form for weight. Something I see beginners doing all the time. If you are lifting weights to prove something, what you are likely to prove is that people can get hurt lifting weights.
ReplyDeleteRegarding the guys/girls having problems sleeping, and by the way, I agree completely about the nap, works for me every time, it is like getting two days for one. Most often people have trouble sleeping because they cannot relax. There is much more to relaxing than laying down. you must be able to relax your brain, turn it off so to speak. The very best way to do this through a Yoga excercise called "The childs pose". Not going to tell you about it. All you have to do it type it into your browser line and you will get all the info you will need. I have been doing it for over 9 years and it has worked wonders for me on several levels to include relief from life long back tension and resultant inflamation and pain. Yeah, I know Yoga is not cool, you never heard of it being prescribed by any doctor, or world renouned body builder, but that doesn't mean it doesn't work. The biggest reason you haven't heard about it, is because it is free, and it will not be easy to do at first. But trust me, after a week of doing the childs pose for 15 minutes or less you will be going to sleep much faster, sleeping longer and more restfully. And it didn't cost you anything, just like Lee's tips/advise. Thanks for all you do Lee.
lee wake up.
ReplyDeleteAH Great advise i never look at it that way. so i should not pound two 16oz Monsters a day? lol
ReplyDeletethank you so much bro I always have an energy problem.
ReplyDeleteyou give some great advice that many people over look,its the simple things that add up to the most.
ReplyDeleteman thanks for all your free advice... from natural ways to increase energy to lifting tech... i have a workout buddy that complained about never getting a good calf work out and yesterday showed him how to get a great work out on the seated calf machine.... today he was amazed that he could actually feel what he had done yesterday.. now he is a little more attentive of my advice... thanks
ReplyDeleteI WAS FEELIN' LIKE CRAP SO I TOOK A LIL' NAP (I'M A POET AND DIDN'T KNOW IT!LOL!), AND LET ME TELL U IT REVITALIVED AND REJUVINATED MY ENTIRE BODY. I FELT 100% ENERGIZED, ATTENTATIVE, AND FULLY ALERT, WHEN I FINALLY AWOKE ABOUT 20 MINUTES LATER. AND NOW I FEEL LIKE THE ENERGIZER BUNNY "I JUST KEEP GOING AND GOING AND GOING" (IN ENERGY TERMS, NOT RESTROOM TERMS #2!)!LOL! GREAT ADVICE AS ALWAYS KIMOSABI!LOL! =)
ReplyDeleteI take a nap in the afternoon before I go to the gym and I feel great! So Lee knows what he is talking about!
ReplyDeleteThanks Lee, for all your valuable tips!
ReplyDeleteThis is often the most ignored one.
Keep it up Bro!
Hey Lee, I live in South Africa and really struggle to buy your stuff cause we work in Rands here. I am not familiar with the whole currency exchange thing. Any advise will be appreciated.
ReplyDeleteJust ignore the jealous retards in here Lee, you're the man, and everybody knows it.. It's just not everybody who's willing to live with it!
ReplyDeleteAnd thanks for the tip of powernapping, will give it a try!
-Mads
Good advice....so true!
ReplyDeletelee your dead right .. sleep and you will grow.. common scence.. work hard rest work rest results in no time!!big gains in six months!!
ReplyDeleteHi Lee,
ReplyDeleteGreat advice. I love your honest coaching tips. Keep it up!
Hi Lee
ReplyDeleteSleep is cheap and better than any expensive potions. I've been telling my wife that a powernap is essential for years. Unfortunately she just thinks I'm a lazy s.o.b! Keep up the good work mate.
Sleep is great, but sleeping with someone is better. Shagging is great cardio.
ReplyDeleteIf you have trouble switching off for 20 mins (especially if you know you're pushed for time), it's worth looking around for some relaxation recordings that use binaural tones to help the brain get into an alpha (relaxed) state. The prices for these vary wildly, but they're all basically the same and if you Google around a bit you should find some very cheap or even free. I've been using Kelly Howell's recordings for years, but there are loads out there these days. (Some are guided relaxations, with spoken word, some just have music and binaural tones - up to you which you prefer.)
ReplyDeleteI find it's best not to use your bed for a powernap - too tempting to nap for longer and the optimum 20 min nap turns into a 40-60min sleep, which will make you feel groggy and may make it hard to sleep when it's time for bed. Best position for a powernap is on the floor, with a pillow under your head and your calves resting on the seat of a chair. I find I wake up naturally after about 20 mins in this pose (longer starts to get uncomfortable).
Also worth cutting down on the caffeine in the afternoon. Too much will make it hard to nap, and may also affect the quality of your sleep at night. When you don't sleep well you feel tired, so you take more caffeine in the daytime, so you don't sleep as well at night, so you feel tired the next day and so it goes on. Sleep & plenty of water is way better than caffeine.
Getting over-tired is stressful, too (and no doubt sends your cortisol levels soaring - bad news if you're wanting to build muscle) and that too can affect how well you sleep at night. It's worth spending the two hours before bedtime doing something totally non-stressful, unrelated to work, and (ideally) doesn't involve sitting in front of a tv or computer screen.
In Spain is common to take a siesta if you can. I only can on weekends, but it feels great.
ReplyDelete^ ^ ^ You sir, need to get a life.
ReplyDeleteI don't think any trainer in the world would look out after his people like Lee does.
In conclusion, Screw all you ungrateful bastards!
Good Advice
ReplyDeletethe tips r great and have helped me to improve my routine, its been a great help to push it to the next level and then some i can see and feel the improvements thanks man and forget about those tards' they have ignorant little minds and thats the best they can do to ever express themselve and yet im not suprised so i say this to those lil punks out there maybe you know thes things or maybe you dont or maybe go fuck yourselfs!
ReplyDeleteLee, We all appreciate your great tips. Thank you for looking out for those that have a low budget. May God bless you.
ReplyDeleteCheers from Luis in Chicago!
Hey Lee, How are ya! Great advice on energy boasting. At my age naping is the best medicine before working out. Helps plenty. Also 2 tabs a day of ( New Chapter Organics Green & White Tea Force )500mg each is all you need. Thanks for everything Lee. You'll never get a lack of respect from me or any of my friends & family on my waall at Facebook that follow you. Keep up the good work coach. your AWESOME!
ReplyDeleteSomething I deffinately need to work on. And hey Fuck all you dumb asses who got nothing better to do than dis on Lee!!!!!!! I have recieved ONLY helpful advice from this site and emails sent to me from it! And I haven't bought a damn thing off here even if they are a good deal I'm just broke... so Lee PLEASE don't make it a pay site those unemployed like myself appreciate some GOOD HELPFUL FREE advice! Thanks again Lee!!
ReplyDeleteAwesome inputs. Good sleep is crucial.
ReplyDeleteExcellent article on Sleep
http://en.wikipedia.org/wiki/Sleep