Sleep & Workout Recovery
Today’s article is on sleep and how getting enough enhances muscle growth and repair.
Sometimes we go through phases in our life where we can’t get enough sleep, and that is totally okay. But if possible, getting enough sleep is important for workout recovery.
Deep sleep triggers the release of certain hormones, including growth hormone, which is essential for muscle growth and repair (Tan, 2023). Additionally, the body’s metabolic rate slows during deep sleep, and blood flow to the muscles increases, which allows for greater delivery of oxygen and nutrients to the muscles, promoting tissue repair and growth (Tan, 2023).
Studies demonstrate that reduced sleep with less than 6 hours a night leads to muscle weakness (Chen et al., 2017). Muscle weakness has consistently been reported as an independent risk factor for falls, hip fractures, and adverse physiological changes, such as glucose intolerance and a loss of bone mineral density (Chen et al., 2017).
But how much sleep do we need? The answer varies depending on your needs and lifestyle, but most adults generally need around seven to nine hours of sleep per night. However, you may need closer to eight to nine hours if trying to gain muscle or working out regularly to allow for proper muscle recovery (Tan, 2023).
Sleep quality is just as important as quantity regarding growth hormone production (Tan, 2023). If you’re not getting enough deep, restful sleep, your body may be unable to produce enough growth hormone to support optimum muscle growth and repair (Tan, 2023). It’s helpful to have good sleep habits, often called sleep hygiene. Finding the right bed time routine is unique for each person.
Sleep experts recommend:
Be consistent, go to bed roughly the same time every night
Avoid drinks with caffeine in the evening
Turn off devices one hour before bed
Avoid alcohol in the evening (hinders deep sleep)
Warm bath in the evening
Lower the lights one hour before bed
Get your exercise in, being physically active during the day can help you fall asleep more easily at night
Limit strenuous activities two hours before bed
(National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health, 2022)
Here’s to having a good night sleep tonight! One good thing about the upcoming long winter nights is it’s easier to go to bed earlier because it’s so darn dark so early! Trying to stay positive about the upcoming winter :)
Resources for Sleep Article
Chen, Y., Cui, Y., Chen, S., & Wu, Z. (2017). Relationship between sleep and muscle strength among Chinese university students: A cross-sectional study. Journal of Musculoskeletal & Neuronal Interactions, 17(4), 327–333.
Tan, Dr. C. (2023, November 11). Do You Need Sleep for Muscle Growth? https://harleystreet-md.co.uk/blog/sleep-for-muscle-growth/
CDC. (2022, September 13). Sleep Hygiene. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
