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Last Updated on January 11, 2021

Getting Your Wake Up Time Right is More Important Than Sleeping Tight

Getting Your Wake Up Time Right is More Important Than Sleeping Tight

Do you wake up every morning feeling tired and drained? No one likes to start the day feeling lethargic, but so many of us wake up exhausted even after a full night’s rest! If you’ve ever had to drag yourself out of bed in the morning to face the day, you’ll know how demoralizing it is to wake up feeling just as tired as you did when you went to sleep.

Waking Up at Different Stages Of Sleep Determines Your Energy Level

Everyone sleeps in cycles. Throughout the night, your sleep ranges from “light sleep,” in which you are easily woken, to “deep sleep,” which entails rapid eye movement (REM) sleep. If you are woken from a deep sleep, you will feel tired, whereas if you are roused from a state of light sleep, you will wake up feeling refreshed. Each cycle lasts for approximately 90 minutes, and is made up of four phases in total.

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When your sleep cycle is broken at the wrong time, your concentration and productivity will suffer [1]. You will struggle to remain focused on important tasks. To make matters even worse, a lack of good-quality sleep makes it hard to regulate your emotional state [2]. To feel at your best every day, you need to wake up at the just the right moment in your sleep cycle.

Waking Up At The Right Time Is Your First Step To Great Productivity

Fortunately, the Sleep Cycle Alarm Clock App wakes you up at the right time every morning, so you can feel energetic and healthy throughout the day.

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    The app uses the accelerometer and microphone in your iPhone, iPad or iPod touch to monitor your sleep stages and analyse your unique sleep cycle. All you need to do is place the device on the floor or near the bed. Even if you share a bed with someone else, it will still accurately assess your sleep cycle!

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      Screenshot from Appfreakblog.com

      The app then uses the data to calculate the perfect moment to wake you up, refreshed and ready for the day ahead. You set the time you need to wake up, and the app plays an alarm up to 30 minutes before your chosen time. The exact time will depend on where you are in your sleep cycle.

      Visit the App Store to download your copy now, and look forward to many happy mornings ahead! The basic version is free, whereas the premium version comes with additional features such as the ability to back up your data online and a heart rate monitor.

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      Reference

      More by this author

      Jolie Choi

      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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      Last Updated on January 21, 2021

      How to Eat Your Way to a Great Physique With Chocolate

      How to Eat Your Way to a Great Physique With Chocolate

      Is it really possible to enjoy tasty food AND build a great physique?

      Of course, if you choose to eat the right things.

      Bodybuilding isn’t all about supplements, steroids and pumping iron. Nor is it about buying expensive protein powders. It is primarily about nourishing your body and giving it the raw materials it needs to build lean mass.

      At the forefront of the right things to eat for ripped abs and beefed-up biceps is, surprisingly, dark chocolate.

      We’re not kidding. There’s actual science behind that statement.

      Dark Chocolate’s Dark Secret

      Theobroma cacao is the plant from where cacao beans are found. These seeds are the source of the chocolates we all enjoy.

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      Not much convincing is needed to get anyone to eat more chocolate, it’s simply one of the most delicious foods. It’s decadent. It’s satisfying. It can lift your mood and make you feel happier.

      Not only that. It has numerous health benefits as well.

      Where does the health benefits of chocolate come from?

      It’s the cacao flavonoids.

      These are the main active compounds in chocolate and what makes it a healthy food.

      However, these cacao flavonoids can only be found in sufficient quantities of dark chocolate or cacao extracts. Dark chocolate must be 70% cacao or more, the higher cacao content the better. Do note that higher cacao concentrations also means a more bitter taste. The 70% dark chocolate contains just enough sugar to tone down the bitterness.

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      Avoid milk chocolate, the added sugar and other ingredients in milk chocolate make it unhealthy. These will overpower any benefits you may get from the cacao. Besides, the cacao in milk chocolates is already too low to produce any real noticeable effects.

      Also, chocolate must be from organic sources, processed in the least way possible. Choose non-alkalized chocolate since most of the beneficial compounds are still intact in this form.

      Back to flavonoids.

      Flavonoids are potent antioxidants with numerous benefits. They are especially beneficial to the cardiovascular system. The cacao flavonoids help increase nitric oxide. This compound relaxes the blood vessels (vasodilation) and allows more blood to flow through. This promotes more blood to reach all tissues while also keeping blood pressure within normal range.

      This effect is also beneficial to your goal of building a ripped physique. Your muscle tissues will receive more nutrients and oxygen that they need to build more lean muscle.

      Dark Chocolate For Building More Muscle

      Good blood flow helps improve muscle recovery and endurance. You will feel less muscle soreness after high-intensity exercise, as well as shortening the recovery period letting you maintain the growth you achieved from your exercise.

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      Prolonged recovery would mean prolonged catabolism. This is the breakdown process typical of the muscle recovery process. Any gains made run the risk of being broken down without adequate recovery. Dark chocolate can help counteract this by improving your muscle recovery rate.

      One notable type of flavonol in dark chocolate is epicatechin. This acts as a myostatin inhibitor. Myostatin is a protein that controls muscle growth and development. It is an important protein to prevent hypertrophy or abnormal muscle growth. Epicatechin inhibits myostatin just enough to let your muscles grow faster and with greater volume, acting as an anabolic compound.

      Epicatechin further promotes muscle building by stimulating follistatin. This protein’s function is the opposite of myostatin. Follistatin promotes muscle growth, further adding to epicatechin’s anabolic effect.

      Aside from dark chocolate and cacao, you may get epicatechin from other foods and supplements.

      Dark Chocolate’s Other Desirable Benefits

      There is a long list of health benefits to be gained from eating dark chocolates daily. You should aim for at least 50 grams each day, with at least 70% cacao content.

      The most prominent benefits other than muscle building includes better mood and improved sex life. Yes, you will feel happier and enjoy sex better because of dark chocolate.

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      Dark chocolate promotes better blood flow to reproductive organs and promotes increased testosterone production, which also can help improve libido. Better blood flow and higher testosterone levels will enable you to have more stamina in bed and perform for longer, promoting stronger, fuller erections.

      Blood flow to the brain is also increased, leading to nourished brain cells that are sure to function on a high level. This in turn, leads to a better balance of neurotransmitters, which can translate to better mood and an overall anti-depressant effect.

      The benefits of consuming dark chocolate are substantial and science is just beginning to uncover what this seemingly magical cacao bean is all about. If you find it hard to incorporate healthy habits, dark chocolate might be easy for you since it is not only good for you but also tastes amazing!

      Featured photo credit: Tamas Pap via unsplash.com

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