The video discusses how sleeping positions and habits can negatively impact the body and workouts. Jeff Cavaliere of ATHLEANX.com provides tips on how to improve sleep and reduce muscle strain.
Before bed, stretch your body and loosen the sheets to avoid tight calves. Use a flatter pillow to keep your neck in a neutral position and avoid upper-cross syndrome.
When sleeping, avoid:
* Sleeping with one hand under your head, as it causes internal shoulder rotation
* Sleeping on your stomach, as it causes internal shoulder rotation and tightness in the low back
* Sleeping in the fetal position, as it causes tight hip flexors
Instead, try:
* Sleeping on your side with a pillow between your knees to keep your hips in alignment
* Sleeping on your back with your arms in a neutral position
Additionally, prioritize hydration by drinking water an hour before bed and consuming 12-16 ounces of water immediately after waking up. Most importantly, get enough sleep to regulate cortisol and testosterone levels, which is crucial for recovery and performance in the gym.
Here are the key facts extracted from the text:
1. Static stretching done right before a workout can reduce strength and output.
2. Static stretching done right before a workout can change the way the body moves during the workout.
3. When we go to bed, our tissues start to heal themselves overnight and can shorten.
4. Keeping the sheets tight at the end of the bed can cause the ankles to point downward, leading to tight calves.
5. Sleeping with one hand under the head can cause internal shoulder rotation.
6. Internal shoulder rotation can lead to problems such as upper-cross syndrome and cervical disc issues.
7. Using a pillow that is too fluffy or comfortable can cause the head to be pushed forward, leading to a tight front of the neck.
8. Sleeping on the stomach with hands under the head can cause internal shoulder rotation and tightness in the low back.
9. Fetal position sleeping can cause tight hip flexors.
10. Anterior pelvic tilt can lead to problems in the gym.
11. Drinking a full glass of water right before bed can disrupt sleep.
12. It is ideal to drink the last glass of water about an hour before bedtime.
13. Dehydration can occur after sleeping for 8-10 hours.
14. Drinking 12-16 oz of water as soon as you wake up can help jumpstart hydration.
15. Getting enough sleep is important for performance in the gym.
16. There is a correlation between cortisol and testosterone levels, with cortisol increasing and testosterone decreasing when sleep is inadequate.
17. Not getting enough sleep can increase cortisol levels and decrease testosterone levels.