Quality sleep plays a crucial role in enhancing our health and improving our performance. When people look to improve their fitness goals most look to training intensity or nutrition while the impact of sleep can be overlooked. Quality sleep is vital for effective exercise recovery, as it allows the body to repair damaged tissues, remove metabolic waste products and reduce inflammation. During sleep, blood flow to muscles increases, facilitating the delivery of nutrients and oxygen for repair and recovery. Adequate sleep also supports the immune system, helping to fend off illness and infection, which can interfere with training consistency and progress. In this post we’ll examine the science of sleep and some strategies for better sleep.
The Importance of Sleep for Physical Performance:
· Sleep is essential for physical performance, as it allows the body to repair and regenerate tissues, replenish energy stores, and consolidate motor skills and learning acquired during training.
· Sleep deprivation can impair various aspects of physical performance, including strength, power, speed, agility, and endurance. Lack of sleep can also increase perceived exertion during exercise, making workouts feel more challenging than they actually are.
Effects of Sleep on Hormonal Balance:
· Sleep plays a crucial role in regulating hormone levels, including those involved in metabolism, appetite regulation, and muscle growth. Growth hormone, in particular, is released during deep sleep and is essential for muscle repair and growth.
· When sleep time is impaired we see an increase in the hormone Ghrelin and decrease in Leptin. Both hormones play a role in appetite control. Ghrelin is the hormone responsible for feeling hungry, when this is high it increases our desire to eat. Leptin is the hormone responsible for feeling full, when this is high it blunts our hunger. As these hormones are influenced by impaired sleep it causes overeating and therefore weight gain.
· Other hormones impacted by lack of sleep include cortisol and testosterone. Cortisol is the stress hormone and when this is high it limits our recovery by reducing muscle protein synthesis. Testosterone plays a big role in muscle development and decreases with impaired sleep.
Sleep Hygiene and Strategies for Better Sleep:
· Stick to a sleep schedule (wake up and go to sleep at the same time every day)
· Sleep in a dark/ cool room
· Avoid electronics or screens before bed
· Relax before bed- have an unwinding routine
· Avoid caffeine/ alcohol before bed
Tips for Fitness Enthusiasts:
· Prioritise sleep as part of your training regimen, aiming for 7-9 hours of quality sleep per night.
· Schedule workouts earlier in the day to avoid disrupting sleep patterns.
· Listen to your body and adjust training intensity and volume based on sleep quality and recovery status.
· Consider incorporating naps strategically, particularly after intense workouts or during periods of increased training volume.
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