When we strength train, we put stress on our muscles and they need time to recover. Sleep plays a key role in this process.
This is an essential recovery factor that allows muscles to grow and develop effectively. It can significantly affect your results, both for the better and vice versa.
Therefore, it is necessary to pay attention to it for proper recovery.
Processes that occur during sleep with the body and muscles
In general, the following happens:
- During sleep, growth hormone is produced, which is responsible for the growth and repair of muscle tissue.
- The immune system is strengthened, making us less susceptible to colds and other diseases.
- Mood improves and stress levels decrease, which, in turn, has a positive effect on our motivation to exercise.
- Sleep improves concentration and cognitive function, which allows us to perform better at exercise
Let's take a closer look:
Hormonal regulation:
Growth hormone: As already mentioned, during sleep the production of growth hormone increases, which plays a key role in the repair of muscles and other tissues.
Testosterone is another important hormone for muscle growth. Testosterone levels also increase during sleep.
Cortisol is a stress hormone that can break down muscle tissue. Cortisol levels decrease during sleep.
Muscle tissue restoration:
During strength training, we cause microtrauma to muscle fibers. During sleep, under the influence of growth hormone, these fibers are restored and become stronger.
Protein synthesis: During sleep, protein synthesis increases, which is the building material for muscles.
Reduced protein breakdown: Reduces the rate of protein breakdown, which helps maintain muscle mass.
How much sleep do you need after strength training?
For optimal recovery, it is recommended to sleep at least 7-9 hours per night. However, this number may vary depending on age, training level and individual characteristics.
Sometimes it wouldn’t hurt to take a nap during the day, but no more than an hour.
How to improve your sleep quality?
- Create a comfortable atmosphere for sleep: ventilate the room, set a comfortable temperature, remove all distractions.
- Go to bed and wake up at the same time every day, even on weekends.
- Avoid drinking caffeine and alcohol before bed.
- Exercise regularly, but not before bed.
- Take a relaxing bath or read a book before bed
What to do if you can't sleep?
- Don't lie in bed if you can't sleep: get up and do something relaxing until you feel sleepy.
- Avoid using electronic devices before bed: Blue light from screens can disrupt the production of melatonin, the sleep hormone.
- Consult a sports doctor if you have regular sleep problems
Prevention of overwork
Lack of sleep can lead to fatigue and decreased training performance. Getting adequate sleep regularly will help prevent fatigue and maintain peak performance.
Conclusion
Strength training plays an important role in building a strong and healthy body. However, proper recovery is also important.
The role of sleep in recovery from strength training cannot be overstated. This is not only a period of rest for the body, but also a key ingredient for success in the training process.
Pay enough attention to your sleep, monitor its quality and regularity in order to achieve maximum results in your training.
Frequently asked questions about the importance of sleep for recovery
Why is sleep so important?
It provides muscles with high-quality recovery.
How much sleep do you need?
On average 8 hours. If you don't get enough sleep, sleep 9 hours.
