zzz's and sleep: May 28 2024

woke up from a rather long sleep. a 7 hour sleep is a long sleep for me. looking at my sleep report though, "Deep" sleep was only an hour and a half. is that even enough? is that okay? so here is the curious me, lost to curiosity.

upon further readings, there are 4 stages to sleep

• a very short N1 where a person is asleep but muscles and breathing is not yet relaxed.
• a rather long N2 where the body is now relaxed, body temperature drops, breathing and heart rate also drops, and brain activity slows. N1 and N2 are usually lumped together as "Light" sleep.
• a deep sleep stage called N3 where the body relaxes even further. it is in this stage where the body heals and immune system is believed to be bolstered.
• and lastly, the REM or rapid eye movement stage where a person usually dreams. this stage is believed to be essential to learning, memory and creativity.
  ^source

so how much deep sleep is ideal? my reading suggests that 25% of your sleep time should be in "Deep" sleep; that is, about an hour and a half to 2 hours for a 7-8 hours sleep. (yes!) but, people will usually have more N2 sleep as they grow older. ^source

now, i am just happy to even have a 7 hour sleep, recently i only have 5 hours on the average. i know i should strive more to sleep more. that is quite an oxymoron there, sleeping is quite the opposite of striving isn't it. let us just say that i will close my eyes earlier and just hope that my brain goes into sleep mode. the brain going to sleep mode is not the problem really, the problem is the closing of the eyes part. the computer and even the cellphone can be a good source of information but can hinder sleep, and this is specially true in my case.

the day went on very productively, i could not remember how i did at work but i probably did well. sleep is indeed a game changer. my body is more relaxed and more in the mood. so when we hit the gym that night, i got more energy than usual. i am pretty impressed my self that i was not struggling in pullups. my body must have healed that well.

so my chest day (with a little triceps) routine went as follows.

pull ups (12 x 10)
bench press (55kg x 3 x 12)
inclined dumbbell press (40kg x 3 x 12)
inclined dumbbell fly (30kg x 3 x 12)
low to high cable fly (9kg x 3 x 12)
declined cable press (36kg x 3 x 12)
a set each of the following with no rest between sets

• overhead cable triceps extension (18kg x 3 x 12)
• cable triceps pushdown (22.7kg x 3 x 12)

seated machine fly (36kg x 4 x 12) <- did an extra set more than usual
skull crusher (17.28kg x 3 x 12)

by the way, the gym trainer was also working out as we were doing the routine. that was both intimidating and informative. i felt shy doing the routine in front of him, but i felt blessed to be able to see and note correct body form in each routine he did.

as i was talking a lot about sleep, hope you can share your sleeping habits as well.

as always, take care!
AMPING KANUNAY!

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^{all content is by yours truly unless otherwise specified}

^{all photos are taken with a galaxy s23 ultra}


This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

28/05/2024

2572

Daily Activity, Gym

Height 168.0 cm		Weight 72.8 kg		Body Fat 21.4 %
Waist cm		Thighs cm		Chest cm