It is during deep sleep that your bones grow longer and thicker under the stimulation of IGF-1 (growth hormone's by-product), so appropriate sleeping time (not the longer, the better) and correct sleeping posture are all very important for your body to grow.
Sleep is defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli. IGF-1 can only work effectively to stimulate your bones' growth when you fall into a long and deep sleep. Short or shallow sleep could interrupt IGF-1'swork and thus stunt growth. Therefore, you should achieve “deep level" sleeps on a daily basis in order to coordinate your efforts of exercises (with Kimi) and proper nutritional (with MFIII). The following are some helpful tips on how to easily achieve deep level sleep.
* Sleep in a room that is dark, quiet, and fresh smelling. Do not expose yourself to bright light while you are sleeping. Light will make your brain stay awake.
* It is important to sleep in a well ventilated room. Don’t be afraid to open a window, even in winter. It is better to put on an extra woolen blanket than to breathe in stale air. The amount of clean oxygen-rich air that you breathe has an effect on your growth. Poor air can cause breathing defects and can prevent you from growing during sleep.
* Sleep with clean, soft, and comfortable clothes. Rough clothing can block the blood circulation and make you shift and turn many times during the night, thus preventing you from deep sleep. Remember your growth hormone can only work well when you fall into deep sleep.
* Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.
* Drink a big glass of water before going to bed and when you wake up; this will help clean out your system. Milk can also help you sleep. It contains an amino acid called tryptophan, which produces the effect of a sedative. Do not consume any foods or drink that contains caffeine, nicotine, or alcohol at least 4 to 5 hours before going to bed. Caffeine and nicotine are stimulants that will keep you from sleeping. Also, refrain from a large meal at least 3 hours before bed time.
* Doing exercises during the day can help you sleep better at night. If you use Kimi at least 40 minutes a day as instructed, it will increase your blood circulation and quicken your metabolism for a whole day, so you should perform enough exercise to ensure a good night's sleep. This is just one of the many benefits Kimi brings to you.
* Taking a hot bath before going to bed helps induce deep sleep because it cleans your body and relaxes tense muscles.
* Practice total relaxation and deep breathing for a few minutes before you go to bed. Relax from head to toe. Close your eyes and relax every part of your body. Do complete breathing exercises by following the three phases: (1) Inhale slowly and deeply through the nose for 3 to 5 seconds making sure that your stomach as well as your chest expands. (2) Hold your breath for another 3 to 5 seconds; tighten your stomach muscles lightly. (3) Exhale slowly and fully through the mouth and nose. This breathing exercise will help balance your blood circulation and get your body ready to rest.
* Maintain a habit of sleeping at the same time everyday, including weekends. This will help you develop a regular rhythm for sleep. Your brain will send you a "sleep signals “at about the same time every day, which can help you fall into deep sleep easier and faster.
Each person has his/ her own specific daily sleep requirement. It is not true that the more you sleep, the better it is for your growth. Too much sleep will cause your body to develop laziness and slow down your metabolism, thus increasing the danger to gain weight. On average, a young adult who is growing needs at least 8 hours of sleep every day. Teens need 9 hours or more. However, this is just an average and may not apply to you precisely. The best way to figure out the exact amount of sleeping time you need is not to calculate it at all. Just sleep early every night, without using an alarm clock, and let you wake up naturally. Your body has its own biological clock which can determine the exact amount of sleep it needs. As long as you have a good sleeping habit and do not break it (by forcing yourself to stay up too late or get up too early), your body will take good care of itself. Also, it is easy for you to detect if you get enough sleep each day. If you are energetic and do not feel sleepy or very tired the whole day, then you had enough sleep the previous night. Otherwise, you should readjust your schedule and try to sleep longer.
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