The importance of sleep cannot be overlooked; it plays an important role in keeping up with good health and well-being throughout our life. Getting a good sleep is essential for muscle repair & recovery, energy conservation, modulation of immune responses, brain waste clearance, and more.
Regular gym-goers, bodybuilders, or athletes spend an enormous amount of time and effort in their workouts, taking the correct amount of nutrition, supplements, etc. However, what they overlook is an adequate sleep routine.
Physical activity is indeed an important aspect of maintaining a healthy lifestyle and so is the sleep cycle. It is all about the post-workout recovery that helps our body to adapt to the changes or process the repairing and strengthening of the muscles.
The quality as well as quantity of sleep affects our physical & mental health and our overall well-being.
” Poor Sleep = Poor Performance “
What happens to our Muscles while working out?
When we work out, we challenge our muscles to handle a higher level of resistance or weight than they usually do. It results in the breaking down of the muscle tissue, causing microscopic tears—and it is normal.
These broken tissues further activate and grow the outer cells of the muscles, resulting in a fuse to your muscle’s fibers. This overall process is what creates new muscle protein strands, and, over time, it improves muscle strength and mass. Now, let us get to the discussion about the importance of sleep in muscle recovery or the role of sleep in muscle recovery.
Why is Sleep Important for Muscle Recovery?
Muscle recovery is not a new concept, it is an essential process after undergoing any physical activity or injury. This process incorporates repairing the damaged muscle fibers, plenishing the energy stores, and removing metabolic waste.
Sleep plays a very significant role in muscle recovery and helps in muscle growth, strength development, and comprehensive performance improvement. Let us mention some of the key benefits of good sleep that specifically help in muscle recovery.
How Sleep Aids Muscle Recovery
1. Muscle Repair and Growth
A good amount of sleep helps our body release Human Growth Hormone (HGH) which plays an important role in muscle recovery and growth. The HGH activates protein synthesis, the process by which damaged muscle fibers are refurbished and new muscle tissue is built. According to a study released by the American Medical Association, the more sound you get, the more HGH is released.
2. Replenishes Muscle Glycogen
The importance of sleep for a healthy lifestyle cannot be overstated. When we get a good sleep, i.e. 8 hours, our body replenishes muscle glycogen, which is a source of energy. Doing an intense workout or playing a sport may deplete some muscle glycogen from our body which can result in fatigue. Hence, quality sleep is essential to maintain the energy level in the body and feel energized.
3. Hormonal Regulation
Another benefit of good sleep incorporates Hormonal regulation. Testosterone, a hormone that promotes muscle growth and repair, is generally released during sleep. Further, lack of sleep may disrupt testosterone production, which can impact muscle recovery negatively.
4. Reduction in Inflammation
Inflammation can be caused due to intense workouts and sleep can indeed help with this. During sleep, the human body releases anti-inflammatory cytokines, i.e. small proteins that help reduce inflammation and control the activity of blood cells. It is indeed one of the great benefits of good sleep.
5. Muscle Relaxation
Of course, a good sleep can relax your muscles. During bedtime, our body enters a state of relaxation, and the muscles go into recovery mode. Thus, releasing tension from the body.
6. Stress Reduction
In this modern age, human beings take stress and get overwhelmed quickly. It has been evident that the stress hormone cortisol production is greatly decreased during sleep. On the other hand, an inadequate amount of sleep can contribute to feelings of anxiety & tension. In addition, high-quality sleep can help improve mood and provide strength to handle stress, further adding up to mental wellness.
While this was about the importance of sleep, let us discuss some negative impacts of sleep deficiency.
How does Lack of Sleep Impact Muscle Recovery?
- Lack of sleep or we can say sleep deprivation can spoil muscle endurance and strength. Well-rested people can perform intense workouts or sports activity actively as well as better.
- Sleep deprivation can slow down muscle recovery and increases the risk of injury. When a human body doesn’t get enough sleep, their bodies are not able to repair and regenerate.
- Further, an uneven sleep schedule can weaken our immune system and hinders the body’s capacity to recover and deal with inflammation.
Forming a good sleep schedule is easy for some people while it is a huge task for others. So, we are mentioning some of the tips that can help an individual to maintain a good sleep cycle. These are:
Tips to Maintain a Good Sleep Routine
- Develop a bedtime schedule, try to sleep, and wake up at the same time every day.
- A bath before sleep or any relaxing activity also helps in making a comfortable bedtime.
- Try to keep your bedroom cool, dark, and quiet to create a comfortable environment.
- Get off your Mobile phone- avoid screen time before bed as blue light can disrupt your sleep.
- Avoid alcohol or caffeine before bedtime as these beverages can disturb sleep.
- Exercise regularly as this is a good way to get your body into sleep mode.
- Try peaceful meditation, deep breathing, and additional relaxation techniques.
- Sounds can trouble your sleep, so try to block them out with earplugs or white noise machines.
Always remember that too little sleep can harm your body in various ways. It can lower your energy, slow down your muscle recovery, and negatively impact your holistic health. Sleeping enough—and soundly— will not only advance your physical performance, but it will help improve your mental wellness and emotional performance as well. It is your cue to give importance to your sleep cycle and make a healthy lifestyle.
