I find it surprising when people ‘complete’ their sleep hours during weekend. I mean they will sleep 4-5 hours over the week and then sleep 10-12 hours over weekend to compensate. Unfortunately sleep is not like a bank where you can carry forward the sleep debt
Week after week, this sleep debt escalates. Sleep of the best medical insurance you can do. It’s a cure all medicine. There are thousands of studies that prove that even an hours sleep deprivation daily can cause havoc with your hormones,
Young healthy men sleeping just four hours a night for four nights end up with a level of testosterone equivalent to that of someone 10 years older. In other words, inadequate sleep, even for a few nights, will ‘age’ a man by over a decade in terms of such hormonal virility.
In contrast, proper sleep will gift quite remarkable health benefits. It will help nurturing memory and learning, and boosting immunity, physical fitness and mental health.
Even if you’ve been neglecting sleep until now, it’s never too late to start.

• • •

Missing some Tweet in this thread? You can try to force a refresh
 

Keep Current with Sandeep Mall

Sandeep Mall Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @SandeepMall

17 Jun
Have you heard/read Urban-Rural Epidemiology? They studied hand-grip strength associated over a 40 year period with all-cause mortality.The evidence was astoundingly clear: greater grip strength correlated with lower risk of death.Grip strength is a function of muscle strength.
If there is one single thing you can do to improve your life across all areas…More energy..Less stress from work and life…Less pain…More libido…Less body fat…Stronger bones…
Its in increasing strength. Its in increasing muscle density.
Choosing workouts, specially if u r over 40, that will help Myofibrillar hypertrophy, will help build more muscle fibres. From my experience and talking to various coaches I understand the best way is heavier lift with low rep for Myofibrillar hypertrophy.
Read 4 tweets
27 May
No matter what type of exercise you prefer, make sure that you observe your breath and become aware of your inner body. Bring your entire attention from your mind into your body. Move with every cell of your body, from the top of your head to the tips of your toes.
Allow your body to find its perfect work rate by breathing through nose in a steady &regular fashion. Continue to increase pace to the point where ucan maintain steady & regular nasal breathing. If your have to open your mouth to breathe,u will know that the intensity is too much
As you run, feel each gentle connection between your feet and the ground as you propel yourself forward. Avoid pounding the road as this will lead to sore hips &joints and other possible injuries. Instead, bring a feeling of lightness to ur body and visualise yourself barely
Read 4 tweets
26 May
When it comes to your health we all talk of exercise, diet, nutrition, sleep etc but we tend to miss posture. Position in which u hold your body through out your 24 hours- when you stand, sit or sleep. If your posture is not right, u will not only experience muscles tightness,
but also your nerves or organs may not be working efficiently as there is compression involved. Posture is key for good health. Many of us suffer from poor posture. Here are some key points to check about how to have a proper posture. Let’s talk today on standing posture.
Stand tall. Start with your feet. Distribute weight evenly on your feet. Try to notice do u put weight more on one feet. Grab some awareness and make sure u have weight evenly distributed while standing. Notice do u scrunch your toes. Ease it out. Knees should neither be locked
Read 5 tweets
7 May
Injuries are the fastest ways to derail your progress and take 10-steps backward. Specially if you are 40+. So you need to choose ur workout which not only benefits u the most but also keeps u safe & injury free. Here are some tips if you are 40+ for growing muscles injury free
1. Choose Dumbells over Barbells. Dbs not only allow you more freedom of movement ,but also help develop stronger stabilizer muscles and strengthen ligaments & tendons that naturally degenerate. Also, BBs often force you to lift in a FIXED BAR PATH which can be damaging on joints
2.Dont follow the Gym bro plan of doing individual muscles-Chest one day,back the other. Move to 3 day Full body plan. Full body strength training will not only give you the ideal muscle stimulation spread throughout the week, but these types of workouts are also the most ideal
Read 11 tweets
3 May
Doing a thread of some amazing books that I have read. These are all self help books. You can read each of them again and again. #BookTwitter
Mindset by Carol Dweck amzn.to/3vHuFFH

Extreme Ownership amzn.to/3nEwz7a

Can’t hurt me amzn.to/3gWyGlf

Mans search for meaning amzn.to/2PHiRDS
Grit amzn.to/3aTsiaI

The obstacles is the way amazon.in/dp/1781251487/…

Start with Why amzn.to/3371vU4

Onward amzn.to/3teZTSX

The one thing amzn.to/3ui0dS7
Read 4 tweets
18 Apr
Selfcare Sunday. We spend so much time on keyboards and screens. Here’s some routine to work on your wrist and eyes. Hold a ball tight and do these three workouts - 2-3 times in your day. @FitIndiaOff
We r spending so much time watching screen. Screen time decreases peripheral vision &create instability in movement. It may also cause anxiety. You may also feel head &neck aches due to excessive screen time. Do these exercises for your eye. This was created by Dr William Bates.
So the way it works - close your eyes. U will still see lot of light. Cover them with your palm. U may still see coloured lights or flashes. That means your eyes are stressed. Take deep breathe with eyes closed for 60-90 seconds till u stop seeing the lights.
Read 4 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!

:(